While Valerie and her running buddies trained at the track doing 10×500 meter runs, I was in the grassy infield warming up for my metcon session. It was a beautiful late afternoon; warm, but with some cloud cover and cool breezes. Just right. It was a great idea to stay out of the gym for a change.

I warmed up with an 800 meter run, some push-ups, sit-ups, squats and KB cleans and presses.

Once I started the stopwatch, here is what I did:

3 rounds, for time:

Run 400 meters
30 KB swings; 20 kg. 10 each arm and 10 with both arms
20 push-ups
15 squats
10 sit-ups

The time was a rather slow 19:35. Still, it was good to be outside. Val liked me being there because she did not have to wait for her post-workout dinner. Apparently, I often times hold her up and keep her waiting.

Hat tip to Scott Bird for this excellent video.