Workout September 23, 2011

Warm up as normal.

Part 1
3 Rounds
10 Pull ups
15 push ups
15 sit ups
15 back extension

Part 2
4 Rounds
Stair run with sand bag
20 walking lunge steps holding a BA in front or overhead for increased difficulty
Run 2 times around 57 or 3 times around 58 (if it's not nice out 0.25 on treadmill, 0.75 on bike or 500M on the rower)
Rest 2 min between rounds

Put 50 lbs in the bags, run the tower twice at 58 or the stairs 4 times at 57. Use the handrail and touch each stair on the way down.