Fri. Aug 6

Run 100 M
10-9
(10 reps of the exercises below, followed by 9 reps, then run)
Run 200 M
8-7
Run 300 M
6-5
Run 400 M
4-3
Run 500 M
2-1

Dips
Seated row
Overhead squats

Thurs. Aug 5

How high can you go in 20 minutes?

1 box jump, 1 push up, 1 kb swing, 1 pull up
2 box jumps, 2 push ups, 2 kb swings, 2 pull ups
3 box jumps, 2 push ups, 3 kb swings, 3 pull ups...

Email me (Brit) with your result.

Tues. Aug 3

4 Rounds

Run 400 M
20 Split Squats
20 Push ups
40 Sit ups

Facebook Page

Hey everyone, thanks for following the blogspot. I just wanted to let all of you know that you will also be able to follow the team on the new Duquesne Womens Swimming Facebook page. We will continue to update both and add as much content as possible. Go Dukes!

Mon. Aug 2

21-18-15-12-9-6-3

Bench
Sumo Deadlift High Pull (SDHP)
Front Squat

Try to increase weight as reps get lower.