Workout of the Day December 20, 2011

Warm up as normal. Ensure joints are moved through their range of motion in warm up.
This is a 3 part deal.

Part 1

Run, Bike, Row, Step
4 minutes on......... 3 minutes off
2 minutes on......... 30 seconds off
1 minute on .......... 3 minutes off
2 minutes on......... 30 seconds off
4 minutes on.......... Done

These are hard efforts, record your distances to see if the second sets are the same as the first.

Part 2

10 Minutes
10 Burpees
10 Kettlebell Swings

Part 3
Tabata core, pick a work to rest ratio, but choose only one movement and stick to it for all 8 rounds.

Water is good