A quick workout to start the Monday morning and week off right. Start off with the basics of pushups, sit-ups, and crunches, then to the bar for V-ups, pull-ups and dips before a 5-mile run in a mini UBRR test. Remember to stay hydrated and mark your progress in your workout log book.

So how was your time in the 12-miler on Sunday? Were you under the standard of 3 hours? If not, then you know what needs to get worked on. The weather was pretty rotten here, what started as wet snow, then freezing rain and ended up as rain made the footing a mess. And not the best time to find out the water repellency of your rain jacket is no longer working.

Training:

More preparation for the UBRR

1 x 1-minute Pushups

1 x 1-minute Sit-ups

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1 x 1-minute, Crunches

1 x 1-minute, V-ups

1 x Dips as many as possible to muscle failure (No time limit)

1 x Pullups as many as possible or to muscle failure (No time limit)

5-mile run (40 minutes maximum)

Stretch well after completion