Workout of the Day, September 15, 2011

Warm up.

Part 1
Tabata Run
8 Rounds
20 on 10 off
Set the incline on the treadmill to 12, or bike at least at 16 or row with it set to 10.

Part 2
1-1-1-1-1-1-1
Weighted Push up
Warm up with a few regular push ups. For this partner up, have one partner in the push up position at the top, and the other putting rubber plates on his shoulder region. One guy stays with and ensures the weights stay balanced. Work your way up in weight. Just do the 1 rep.

Part 3
3 Rounds
12 Narrow grip bench press
Take a narrow grip (narrower than normal) and use a lighter weight. The point of this is to be fast in thte movement.

Part 4
3 Rounds
10 pullups or incorporating jumping pull ups once failure happens
20 push ups
30 squats