Workout of the Day - January 18, 2013

Part 1

2 rounds:

10 pullups
10 pushups
10 situps
10 squats
10 back extensions

Part 2

Run a mile

Put SCBA on after the run and then...


50 dumbell push press
100 Kettlebell swings
200 step ups
20 lengths of bay - farmer's carry


Part 2 is a partner workout, only one partner can be working at a time.  The mile is for the team and all the rep totals are for the team and can be broken up however you want.  You can substitute 8 minutes of bike instead of running.

Pick a weight that is manageable for dumbell push presses.  Remember to use hips and legs.  For the kettlebell swings, keep the heels glued to floor.  Keep steady pace on step ups - no jumping.  Pick a heavy weight for the farm carry.  It's one length, not there and back for the carries.

If you run out of air, you can take your pack off.