Woorkout of the Day October 28, 2014

Today we are using the numbers from your shoulder press and squat heavy days when you established a 1 rep max. Today you are taking a percentage of that number you lifted last week, and apply it to today's session. So, if you lifted 1000#, and you are asked to lift 65%x5, you would do 650# by 5 reps. Make sure to use warm up sets to get into your percentages.

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

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

Part 2

Shoulder Press

65%x 5 reps
75%x 5 reps
85%x 5+ reps
(the + means make as many reps as possible, but aim for a minimum of 5, you may make much more)

Part 3

100 Jump Ropes
50 Walking Lunges
25 dips
1200 M row or 0.75 mi run
25 Wall balls
50 Push ups
100 Jump ropes