Tuesday is Leg Day, time for building strength and endurance, begin with pull-ups and. then squats, lunges and the sled followed by a four-mile run in under 32 minutes which is the standard.
If your gym has no sled, you can substitute a Fireman’s Carry with a training partner.
How is your head after New Year’s Eve? Leg Day and a good run in the cold will fix that.
Continue to prep for the UBRR
3 x Pullups 10 reps
3 x 10 reps Deadlifts
3 x Front Squat 20-15-12 reps (lighter weight)
3 x Goblet Squats 20-15-12 reps (lighter weight)
4 x Sled push heavier weight or Fireman’s Carry
3 x 10 reps Leg Extensions
3 x 20 Side planks
4-Mile run (32 minutes maximum)
Stretch well after completion