Workout of the Day November 26, 2014

If you have been following the strength program over that last while, we are re doing the same cycle for a second time. So if you have been following (all 3 of you, if that judging by the hit counter), for this next cycle add 10-20 lbs onto you squat max number and 5-10 on the shoulder press. If you are just starting this, now is a good time because it is a fresh cycle.


Remember, the + set means do as many reps as you can at that weight.

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

Part 1

3 Rounds

10 Pull ups
10 situps
10 squats
10 back ext

***Couch Stretch***

Part 2

Back Squat
5@ 65%
5@ 75%
5+ @ 85%

Part 3

15 Minutes
Alternating Movements each minute
40 Skip ropes
20 Push ups
15 Wall Balls

So in min 1 do the jump ropes, rest as much time as is left in the minute. In minute 2 do the 20 push ups, rest as much time as you have left. In the 3rd min do 15 wall balls and rest the rest of the minute. Continue through till the end of the 14th min.