Workout of the Day March 16, 2012

Warm up as normal.

Pay attention to the workout for your hall.

Part 1: Everyone

10 Push ups (not 89 stn)
10 Sit ups
10 Squats
10 Back extension or good mornings

Part 2: 87,88 Stn

5 Rounds
Max effort pullups
Max Effort Bench press

Rest as needed. This is not a race. Ensure a maximal effort on each movement each round. Use the TRX and ring row if you're still working on pull ups.

Part 2: 89 Stn

8 Minutes
15 Hand release push ups
12 Kettlebell swings

Hand release push ups are when you lower yourself to the ground, once chest and thighs come to rest on the ground, raise and lift the palms and then push up. Call with questions. Remember dumbells can be used as kettlebells.

Part 3: 89 Stn

Tabata core. Pick a work rest ratio and giver'.

TB: Part 2

6 Rounds
Bike
2 min on..... 1 min off

Call with any questions.