Workout of the Day, July 29, 2011

Warm up as normal, 5 min bike, run, row, skip or step. Follow up with joint mobility and light and fast stretching.

This has a few parts, try to get through them all in the hour.

PART 1

3 Rounds

5-10 Pull ups
10 Squats
15 sit ups

10 Back extensions

Work through these quick.

Part 2

Shoulder Press

3-3-3-3-3

Warm up with lighter weights to your working weight. When the weight is heavy enough, do 5 sets of 3 repetitions.

Part 3

15 Minutes
7 Deadlifts
10 Box jumps
15 Push ups

Part 4

Tabata core (if time permits)

30 on 10 off

If it looks like time may be tight to complete this, cut out part 4 or don't do part 2. Only cut out one part if needed. Post, Stretch shoulder, legs, buttox and lower back.