09/26/2011

I. 1000m Row
2 x 1:00 each station
Squat/Sit up/Burpee/Row

II. 25 Lunge Steps
50 Ab Ball tosses/25 Lunge Steps
50 Step ups/25 Lunge Steps
50 Box Dips/25 Lunge Steps
50 Ring Rows
Time: 12:36

III. 10 -1 Partner Ladders
DB Thrusters
Sit ups

My legs were sore, especially right IT Band, from running 12.5 miles (3 legs) at Dances with Dirt.  It felt good to get moving and the lunge steps helped to stretch out the IT Band.  If I am going to do something like that again I am definitely going to have to do more running beforehand.  It is so much more fun if you are not in pain during and after the event.