29 July 2013

Thanks to SealFit for this workout. They have, by far the best programming for overall health and fitness.

10 minute range of motion drills

Warm Up: 

25 Sumo Deadlift High Pulls (45#)

10x, Front Squats (45#)

10x Push Press (45#)

25 Sumo Deadlift High Pulls (45#)

10x Box Jumps

10x Jump Squats

Strength: 

3x3 Shoulder Press (95#, 115#, 125#)

Stamina: 

30x Shoulder Press (95x)

100x Ring Push Ups

then, 

100x 4 count flutter kicks 

100x leg levers 

then, 

10 rounds

50m Farm walk (50#)

50m Sprint