Workout of the Day December 7, 2011

Pay attention to how you perform compared to when we did this last. Should feel stronger, faster and hopefully easier.

 

You know it and love it, it's .......

HYDRANT MAN/WOMEN

Warm up..!! And dynamic stretching

Rounds                   1    2   3   4   5 6   7 8 9 10

Burpees                 10, 9, 8, 7, 6, 5, 4, 3, 2, 1,

Deadlifts                10, 9, 8, 7, 6, 5, 4, 3, 2, 1         (95lbs total)

Shoulder Press     10, 9, 8, 7, 6, 5, 4, 3, 2, 1         (weight 20-45 lbs each arm or a barbell with plates)

Hose pull/drag      1   1   1   1  1  1  1  1  1  1         

 

Layout a length of 65, for those that missed s 400 that 2 sections.  Pull the lengths in using upper body / then run the hose back out so it’s ready for the next FF

Core Exercises

Cool Down!!!!!!!!!!!

Static Stretching, Make sure to really stretch out the shoulders.