Workout of the Day July 2, 2013

Warm up good. Ensure your shoulders are ready for the work. Butts, knees, bears, crabs, inch. Follow up with head to toe.

Part 1

3 Rounds
10 pull ups
7 push ups
10 sit ups
15 squats
10 back ext

Part 2

Bench Press
5-5-5-5-5

Part 3

5 Rounds
30 Second Row
30 Seconds Rest
30 Second  Kettle Bell Swings
30 Seconds Rest
30 Seconds of hand release push ups
30 Seconds rest
30 Seconds sled drag
30 Seconds rest

For the kettlebell, choose one that is slightly heavier than you would normally take. Hand release push up is where you lower your chest to the floor and pick your hands up off the floor slightly. Sled drag, 3-4 plates and 2 cones 20M apart.

Remember, part 3 alone is 20 minutes, so plan accordingly.

Stretch. Ya