Here is todays quick workout of the day, maybe we should call it a WOD? (hope thats not taken) ;)
Actually this is what I did today. Sore is an understatement on how I'm feeling!
Be sure to use adequate weight, something that is heavy enough to push you but not too heavy to risk injury.
Remember never sacrifice form for reps, if you feel yourself losing form, take a breather.
If your a visual learner like me, then these Info-Grams will help you understand fitness topics a lot better.