Workout of the Day November 23, 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
2 Pullups
5 push ups
10 sit ups
7 squats
10 back ext

**** Couch Stretch ****

Part 2

In 20 Min Find a heavish:

2 Back Squat + 1 behind the neck Push press

Do 2 back squats, then perform one push press from behind the neck. Work at this for 20 min and challenge yourself. Watch the video for a visual on the push press. Notice when he lower the bar back down, he absorbs it with his legs.

Part 3

20 Min

5 Pull ups/ ring rows
10 Push ups
15 Back Squats