Hump Day! "So what are we'z watin for!" - (Micky, Rocky II)

Workout of the Day:

Warm up:

1:00 min sit ups

1:00 jumping jacks

Then:

-Deadlift bodyweight + 45lbs, 5 reps

-Airborne Push ups until failure (Feet are @ approximately a 70 degree angle on wall)

-25lb weighted sit up, 20 reps

-135lb thrusters, 5 reps (male) 65lb thrusters, 5 reps (female)

*Repeat 5 times

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Endurance work:

-Run 3 miles (aim for a time under 23:00)

(If pool is available):

-1 length underwater (without surfacing)

-1500 meter swim (shoot for under 34:00)