OWMA W.O.T.D.

Instructor: Freddy

Warm-Up
Run 400 meters
5-minute jumprope

Superlite Dumbells
10 push presses
10 squats
10 "good mornings"
10 thrusters
(using 2-5 lb. dumbells, do three sets)

Twenty-ones
20 push-ups/1 sit-up
19 push-ups/2 sit-ups
18 push-ups/3 sit-ups
17 push-ups/4 sit-ups
16 push-ups/5 sit-ups
15 push-ups/6 sit-ups
14 push-ups/7 sit-ups
13 push-ups/8 sit-ups
12 push-ups/9 sit-ups
11 push-ups/10 sit-ups
10 push-ups/11 sit-ups
9 push-ups/12 sit-ups
8 push-ups/13 sit-ups
7 push-ups/14 sit-ups
6 push-ups/15 sit-ups
5 push-ups/16 sit-ups
4 push-ups/17 sit-ups
3 push-ups/18 sit-ups
2 push-ups/19 sit-ups
1 push-up/20 sit-ups


OWMA Quotable Quote
Arnold: I even checked to see if there were batteries in the handle!
Freddy: (laughing) There's an idiot born everyday.
- a conversation between Freddy and Arnold... you had to be there in order to understand the context of this.

Bonus Quotable Quotes!
Freddy: How you feeling?
Marietta: I'm feeling fat!
- morning greetings between Freddy and Marietta

"The only reason why you like to jumprope is because you don't have any boobs!"
- said by Joanne to Freddy