Workout of the Day April 2, 2012

Warm up as normal.

Part 1

3 Rounds
6-10 pullups
10 push ups
10 sit ups
10 squats
10 Back Ext

Part 2

3 Rounds

Wall Balls
75#Sumo deadlift high pull or Kettlebell swings with 45-55lb
Box jumps or step ups
Push press 45-75# (use a bar)
Run or Bike or Row (89 stn rows)
Rest

Go through each movement for 1 minute then switch. Rest 1 min at end of each round. For example, wall balls for 1 min then move to kettlebell swings for 1 min etc....

TB
Make sure to warm up on bike followed by joint mobility.

Part1
8 Rounds
Bike
20 on 10 off
These are sprints

Part 2
3 rounds
Max effort push ups

Part 3
3 max effort planks