Workout of the Day May 13, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

5 Rounds

 

7 Tire Flips

40M ft Farmer Carry (2 heavy dumbells)

40M Reverse Sled Drag (try 3 plates)

40M Sprint

10 Shoulder Press (bar bell 45-75#)

 

Put 2 cones out, 20 meters apart. Do a there and back for the 40M. Remember shoulder press there is no dip before driving the bar overhead. Also, remember to lean into the tire while flipping and use your legs, not your back. Face the plates and pull the sled backwards instead of forwards.

Part 3

100 Sit ups