Workout of the Day January 21, 2011

Warm up As normal.

Part 1

2 Rounds
3-10 pull ups
5 push ups
10 sit ups
10 squats

Ensure warm up and Part 1 don't take longer than 15 min. Part 2 may take a bit longer.

Part 2

Run 0.25, or bike 0.75, or row 500
10 box jumps (or step ups)
20 med ball slams
30 Burpees
40 Walking Lunge steps
50 Kettlebell swings
Run 0.25, or bike 0.75, or row 500
50 Kettlebell swings
40 walking lunge steps
30 Burpees
20 Med ball slams
10 Box Jumps
Run 0.25, or bike 0.75, or row 500

Stretch and water.