A good way to kick the Monday morning doldrums is to get in a good workout. We’ll start with the basics of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups, and dips before a 4-mile run. Remember to mark your progress in your workout log book.

Going thru a mini-UBRR twice before the run will help prepare you for the real thing and build up your endurance. Stretch well after the run and remember to hydrate


More preparation for the UBRR

2 x 1-minute Pushups

2 x 1-minute Sit-ups

2 x 1-minute, Crunches

2 x 1-minute, V-ups

2 x Dips as many as possible to muscle failure

2 x Pullups as many as possible or to muscle failure

4-mile run in under the standard, which is 32 minutes

Stretch well after completion