Workout of the Day November 2, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
10 Pullups
10 push ups
10 sit ups
15 squats
10 back ext

*** Couch Stretch after part 1 ***

Part 2

Back Squat

3-3-3-3-3-3-3-3

Sooooo.. this is a lot of reps, these weights should not be maximal, and should move fast at the start, and get a bit tougher by the end. Also, choose a weight which won't have a big increase from the first set to the last. For example, starting with 100lbsand ending with 200.

Part 3

3 Rounds

Row 500 Meters

Rest between each set at a minimum of 2:1. If there are 4 rowing at the hall, your rest will be till everyone else goes and it gets back to you. These are full out efforts.

Stretch butt and hamstrings after. Water is your friend.