Workout of the Day April 26, 2012

Warm up as normal.

Part 1

3 Rounds
4 Push ups
6-10 pullups
10 Squats
10 Back Ext

Part 2

5 Min of: 30 sec skip rope (or step ups), 30 sec farmers carry
Rest 3 min
5 Min: bike, run or row (89 try to have someone on the rower)
Rest 3 min
5 min: 100M sand bag carry (30 large paces), 10 push ups
Rest 3 min
5 min: 10 Bench Dips, 20 sit ups

Remember the second part will take about 30 min.

Stretch after. Lots. Shoulders and legs. Hold each for a minimum of 15 sec.

TB
Do the above. Do the step ups. Bike. Be warm and ready for part 2