WORKOUT OF THE DAY AU-8-2011

BASIC WARM UP/STRETCH

SWOD:

• SQUAT CLEANS 3x5 add another 5% do another 3x5 add another 5% do 3x5
• DEADLIFTS FIND 5 RM

DWOD:
DIRTY 30's
           3 ROUNDS

• 30 PUSHUPS
• 30 PULL UPS
• 30 BURPEES
• 30 TOES TO BARS
• 30 KB SWINGS
• 30 SDHP
• 30 THRUSTERS

FWOD:
DUMBELL PUSH PRESS 3x8
BENT OVER BARBELL ROW 3x8
DEADLIFTS 3 x 12
PULL UPS 3 x MR
FRONT SQUATS 3x10