Workout of the Day April 24, 2013

Warm up good. Include butts, knees, bears, inch worm. Do couch stretch after part 1.

Part 1

3 Rounds
10 Pull ups
15 Push ups
15 sit ups
15 Squats
10 Back Ext

Part 2

1 Min push press
2 Min Sled Drag or Push
3 Min step ups holding dumbells

Do this part on air. Go till low air alarm, and then see how long it takes you to use 500 psi, go to 1000 psi if the time frame is under 7 minutes to use the 500 psi.

Compare air conservation with this drill to the one we did last week. This one we did all on air, last weeks we did not do on air.

Choose a heavier weight, for you, for the push press. There are now 2 sleds to use at each hall, stack a min of 3 plates on the old one and try the new one with 3, I'm not sure how that one will feel like with 3, so adjust up or down as necessary. Choose an appropriate weight of dumbell for you for the step ups.

Stretch bums and hams. Loads o'H2Oooooooohhhhhh yeah.