Workout of the Day April 10, 2012

Warm up as normal.

Part 1

6-10 pullups
5 push ups
5 squats

Part 2

50 Squats
3 Sled drag drags there and back
50 Push ups
3 Farmers carry there and back
50 Box Jumps or step ups
2 Sled drags there and back
50 Kettlebell swings
2 Farmers Carry there and back
50 sit ups
1 sled drag there and back
50 Push press with a 45# bar
1 Farmers carry there and back

Addy asked for the sled and voila..  89, instead of sled drag (i think you don't have it yet) replace it with hose tower runs carrying a sandbag. Stack 3 45# plates on the sled (i think that's what we used before). Place 2 cones 20-25 paces apart for the there and backs. Use foam pails for the farmers carry.

TB
Warm up good. go through a couple of the movements below for a few reps, feel warm and ready.

20 minutes
Bike 0.5 mi
5 push ups
7 sit ups
10 squats

Repeat that sequence for the prescribed time. Keep a steady pace.