Pulled out an old workout from the archives of Dirt In Your Skirt on Monday back from Day 11… Strength, Speed and Lacrosse…?.  I like going back and revisiting old workouts as the good ones never get old. So after a warm-up on the bike and an active stretch I got to work with the Pandora Heavy Metal station blasting.

Lifting 

Two exercises are paired together and alternated, no rest until after all sets are done for each pair. Quick and effective way to get a lift in.

1a – Lumberjack Squat w/heel raise/press 70lb – 10, 8, 6, 4, 2

1b – Med Ball Slams 12kg Ball – 2, 4, 6, 8, 10

2a – Russian Deadlift 80lb – 10, 8, 6, 4, 2

2b – Box Jumps – 2, 4, 6, 8, 10

3a – Kettlebell Swings 25lb – 10, 8, 6, 4, 2

3b – Bosu Ball Squats w/35lb – 4, 6, 8, 10, 12

4a – DB 20lb 1 Arm Snatch 10, 8, 6, 4, 2

4b – Russian Twist 12kg Med Ball – 4, 8, 16, 20, 24

The weights might be light for some but for me it was a good overall workout. I was drenched in sweat at the end and finished up with a good stretch and a long stare off into space. The time is getting closer and closer to the Death Race in June, time to kick it back into gear and start to be ready for race season!