Workout of the Day October 14, 2012

Warm up good. Make sure shoulders are ready. Head to toe joint mobility and bear crawls please.

Part 1

10 Pull ups
7 Push ups
15 sit ups
15 squats
10 Back Ext

Part 2

Bench Press
3-3-3-3-3

Warm up with lighter weight, tehn get into it with your working sets.

Part 3

Narrow Grip bench

8-8-8

Part 4

12 min
Run
max effort push ups

87 and 89 once around, 88 twice around building

Stretch shoulders. Water