Workout of the Day November 10, 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, 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. Remember on the + set, do as many reps at that weight as you are able.

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

***Couch Stretch***

Part 2

Back Squat
75%x5
85%x3
95%x1+

Part 3

5 Rounds
In 2:30 min
5 Burpees
Row 250M
Wall Balls till the time is up
Rest 1 min Between Rounds