Workout of the Day November 28, 2012

Warm up with bears, butts, knees, crabs and scorpions. Follow up with head to toe joint mobility. Consider couch after round 1.


Part 1

3 Rounds
10 pull ups
15 push ups
15 squats
10 Back Ext

Part 2

Back Squat
5-5-5-5-5

Ensure perfect form; chest up, knees out and weight on your heels. Watch each other and ensure your partners maintain form. Take care of each other. Weight used should be at the point where the 5th rep is difficult.

Part 3

Deadlift

3-3-3-3-3

Keep the weight here non maximal, these should not be easy, but not to the point where there is any break in your form. Focus here is to do these right, remember weight back on the heels and keep a tall chest.

Part 4

Tabata Core

8 Rounds
20 on 10 off
Pick one movement and stick to it for the whole round

Stretch and water. Remember, your mo gives you power!