Workout of the Day December 12, 2011

Warm up as normal. Ensure shoulders are ready. Do 2 sets of 10 push ups and 10 squats before starting.

This ones for the curb killer moving to the west side. He's going to show the street edges there who's the boss.

Part 1

Push Press
3-3-3-3-3
Only spend up to 12-15 min on this. Don't max out, ensure the weight is moving fast.

Part 2

10 Push ups with feet elevated (at least as high as on a bench)
15 Deadlifts (95-135#)
25 Box jumps or Step ups
50 Jumping Pull ups
50 Wall Balls
200 Jump ropes
10 Walk There and Backs across the bay floor carrying a rubber plate.

Remember: on the jumping pull ups to not lower yourself slowly. Let yourself fall back down.
You can select any weight of rubber plate (or regular plate, just don't drop it) for the walk.
For the wall balls, choose a weight of medicine ball you can get through the reps with, but go to a 10' target.