Friday

Wanted to get in a quick workout since I would be driving to Greenville in preparation for the Paris Mountain 16k trail race on Saturday.  Got up early and did the Marine Special Operations Command (MARSOC) "Short Card" WOD.

Its a timed workout. 4 rounds as quick as you can.  Each round starts with push ups, then a leg exercise, a core exercise, then burpees, then a stretch to catch your breath.

30 Push ups

30 Squats

30 Crunches

10 Burpees

10 Windmills

30 Push ups

30 2ct Mountain climbers

30 2ct Flutter kicks

10 Burpees

10 4ct Cherry pickers

30 Push ups

30 Squat jumps

30 Supermans

10 Burpees

10 Chain breakers

30 Push ups

30 Walking lunge steps

30 Scissors

10 Burpees

10 Trunk Twists

Then 3 sets of max rep strict pull ups.

Finished in a PR time of 14:14.