Tuesday Sept. 11th, Workout of the Day

Fitness/Beginners:

Warm up:
Stretch
400 meter jog/run

Metcon:
For time:
100 burpees

note-  start off strong 15-20 a minute. Try to get a good start. Rest as needed.

If you want an after burner, scroll down...

Performance/Intermediate:

Warm up:
Stretch
Light row/run
Shoulder mobility

Strength:
Four rounds of:
Single arm shoulder press x 3-5 reps each arm
*rest 30 seconds
Push-ups x max reps til broken
*rest 2 minutes

Metcon:
For time:
100 burpees

note- start off strong 15-20 a minute. Try to get a good start. Rest as needed.

After Burner:
Max reps in 2 minutes of:
Stability ball-knees to chest

reference link-
http://www.youtube.com/watch?v=Cb7UZqeuMI8


Post weights and times.