Workout of the Day August 25, 2011

Warm up with a light 5 min run, row bike etc. Follow up with joint mobility and light and fast stretching.

Part 1
5-5-5-5-5
Shoulder press
Use a bar, warm up with light weight, then increase it to a working weight. This should be a challenge. Work with a few partners and rotate through. Change weights as need for each lifter.

Part 2
Bench Press
12 rounds
3 reps
Warm up with lighter weights, get to a working weight. Increase the weight if needed, you don't have to stick to 1 weight. Work with partners, and switch into it. Change weights as need for each lifter.

Part 3
3 Rounds
12 dips
These can be done on a bench or on the dip station. Ensure adequate rest between rounds.

Part 4
10 Minutes
10 Pull ups
20 Push ups
30 Squats

If time permits:
Tabata core: 8 rounds of 30 on 20 off
Pick one exercise and stick to it for all 8 rounds.