Workout of the Day, June 13 2012

Warm up, get a little sweaty and go through joint mobility, include bear crawls and front to back and side to side leg swings.

3 Rounds

10 Deadlifts 95-155#
20 Pullups or Ring Rows or Jumping Pull ups
30 Box Jumps or Step ups
40 sit ups
50 Squats

 Warm the dead lift up, start with a lighter weight and work up to the weight you will be using. Ensure perfect form . Sub in kettlebell swings if you don't want to do deads. Remember if doing jumping pull ups, allow yourself to fall back down from the top, do not lower yourself slowly!

TB

As above, but cut the number of reps by a third. If not confident in the deadlift replace it with sand bag ground to shoulder.

Today, focus on a real good warm up and stretch afterwards.