Workout of the Day May 26, 2014

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

*** couch stretch ***

Part 2

Pause Back Squats

4-4-4-4-4

Pause for 3 seconds in the bottom of the squat. You will have to go lighter. Remember, keep tension in your back and belly throughout the lift. Try it in the warm ups, if you are not comfortable with it, do a back squat without a pause.

Part 3

4 Rounds
1 min sled drag (heavyish)
1 Min farmers carry
1 min rest

This is a good workout to try on air. Partner up on this workout, one doing the drag one doing the carry. Walk and drag there and back 20 meters. 

Alt Wod

As above. Scale back the weight on all aspects as needed.

Stretch and water after all this work. Yaaaa