Workout of the Day September 10, 2011

Warm up with a light 5 minute run, row, bike, step or skip. Follow up with joint mobility and light and fast stretching.

Part 1
3 Rounds 
5-10 pull ups
15 Squats
15 Kettlebell swings
15 Walking Lunge steps

Part 2
6 Rounds
Run
Max set of push ups right after the run on rounds 2, 4, and 6
Rest 2 min after each round

For the run: 2 laps around 57, 3 laps around 58
For the push ups, do chest to deck push ups, that is yuor chest should touch the ground on each rep of your push ups.

Part 3
Tabata core
8 Rounds
30 on 20 off