Workout of the Day, May 20 2012

 

"Roof Ladder O'Hell"

Warm up with a light 5 min run, row, bike , step or skip. Follow up with joint mobility and light and fast stretching. Be sweaty before you start the workout.

Part 1

3 rounds

6-10 pullups

15 squats

15 sit ups

Part 2
21-19-17-15-13-11-9
Push ups
Box Jumps
Back Extension

Sled Drag at end of each round 1-2-3-4-3-2-1 (see below)

For the sled drag, place 2 cones 20 paces apart. Add 3 45# plates. After your 1st round of 21 do 1 there and back with the sled, on the 19 do 2 there and backs, continue on to 4, pulling the sled after each round. After the round with the 4 there and backs, go to 3, 2 then 1.

For the box jumps, do box jumps with a 2 foot take off. A substitute for this is to do step ups, but I would like you to come to a complete stand at the top of the box.

After stretch bum, hamstrings and legs. Spend a minimum of 15 sec per hold.

Water is your friend.