Workout of the Day, November 13

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
5 Burpees
10 back ext

Part 2

Shoulder Press
75%x5
85%x3
95%x1+

Remember to warm up thoroughly with the shoulder press at lighter weights before getting into your working sets.

Part 3
15 Pull ups
100 Push ups
15 Pull ups
100 Sit ups
15 Pull ups
100 Squats

Keep the sets to a manageable size and keep the rest short. Scale back the numbers as needed, but remember this should be challenging.