Workout of the Day November 18, 2011

Warm up as normal.

This is a 2 parter'.

Part 1

3 Rounds
5-10 Pullups
15 push ups
15 squats
15 sit ups
15 Back Extension

Part 2

Choose to run, bike, row or step. These intervals are meant to be at 90% effort.

1:00 on, 1:00 off;
3:00 on, 2:00 off;
4:00 on 3:00 off,
5:00 on

Remember to stretch and pound the H2O after.