Workout of the Day July 18, 2012

Warm up good.Start off with joint mobility after a 5 min sweat session. Follow up with: Bear crawls, butt kickers, high knees and scorpions on belly and back.

Part 1

3 Rounds
10 Pullups
12 push ups
12 sit ups
12 squats
12 back ext

Part 2

This is a Partner workout. Read directions below. This may take longer than you think.

400 Jump ropes
100 Push Press
50 Tire Flips
Farmers Carry (see below)

This is a partner workout. Only one partner may work at once. For the tire flips, flip it back and forth to each other, remember to keep your chest up, avoid rounding your lower back and lean into the tire when flipping it.

Push press, remember you can use you legs and hips in a dip to help get the weight overhead. Choose a weight that will challenge you, try it with a barbell.

Farmers Carry, choose heavy dumbells. 87 and 89 2 laps, 88 3 laps around the building. Only one partner carries the weight at a time.

The reps listed are for both partners total reps. You can partition the reps however you like. or example you can each do 5 sets of 10 in the push press.

Stretch lower back and shoulders after.