WORKOUT OF THE DAY AUGUST-6-2011

WARM UP JOG 1 MILE, BEAR CRAWL 50yrds, 20 CLAPPING PUSHUPS
STRETCH X 10 MIN

SWOD: REST DAY
DWOD:
       3 ROUNDS

• 1 MIN THRUSTERS
• 1 MIN REST
• 1 MIN BURPEES
• 1 MIN REST
• 1 MIN SIT UP STAND  UPS
• 1 MIN REST
• 1 MIN TIRE FLIPS
• 1 MIN REST

FWOD:
SAME AS DWOD
ADD IN ARMS

• ALT DUMBELL CURL
• CBL PRESS DOWN
• PREACHER CURL
• SKULL CRUSHERS
• HIGH PULLEY CBL CURL
• OVERHEAD ROPE PRESS DOWN
• PLATE CURL
• CLOSE GRIP PUSHUPS
• CONCENTRATION CURL DB R/L
• DIPS

**EACH EXERCISE DONE TO MAX REPS USE A WEIGHT THAT YOU WOULD MAX OUT BETWEEN 8-12**