Workout of the Day July 23, 2012

Warm up and get sweaty. Include bear crawl, butt kickers, high knees, and head to toe joint mobility.

Part 1

10 pull ups
10 push ups
10 sit ups
10 squats
10 back ext

Part 2

Sled drag 7 attempts

Put 2 cones 20 meters apart. You have 10 seconds to drag the sled the 20 meters. Keep adding weight each round. Try to get it as heavy as possible but stay under the 10 seconds. Rest as much as needed between attempts.

Part 3

10-9-8-7-6-5-4-3-2-1 Deadlifts
2-4-6-8-10-12-14-16-18-20 Wall balls

Choose a deadlift weight which is on the lighter side. If you know how much you can lift for a heavy single, do 50% of that weight.

Stretch and water are good ideas. I''m not sure how long part 3 will take, so move with purpose and get it all done.