Workout of the Day November 2, 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
5 push ups
10 situps
10 squats
10 back ext

***couch Stretch***

Part 2

Back Squat

70%x3
80%x3
90%x3+

Remember in the + set, do as many reps as possible, you may get many more than the 3 reps.

Part 3

 Every minute for 20 minutes
alternating exercises
2 manmakers
15 wallballs

so in the first minute complete 2 manmakers and rest the remainder of the time in the minute. In the second minute complete 15 wallballs and rest the remainder of the time. Continue this rep scheme alternating between exercises for the 20 min (10 sets of each movement)