There was cool, dry air in the park this morning, not what you expect from the first workout in August. The crew was thin though, a bunch of them off on vacations.

For this one, you need two locations, about 50 yards apart. Then you have two options. You can do exercise 1 at location 1, then run to location 2 and do exercise 1 there, or you can do the whole board at one location before running to the second and doing that board. It’s really a matter of how much cardio you want vs. how much sustained muscle burn.

Location 1

• 15 x Kettlebell Swings
• 15 x Curls
• 10 x Overhead Presses
• 10 x Single Arm Rows (L+R)
• 30 x Medicine Ball Russian Twists
• 10 x Goblet Squats
• 5 x Medicine Ball Burpees
• 10 x Lateral Raises

Location 2

• 10 x Push Ups
• 10 x Straight Leg Bicycles (L+R)
• 10 x Curtsy Lunges (L+R)
• 15 x V-Sits
• 15 x Triceps Dips
• 10 x Plank Twists (L&R)
• 20 x Glute Bridges
• 5 x Burpees