Workout of the Day January 8, 2011

Warm up as normal, ensure a good dynamic warm up and avoid the stand and hold stretches. Move your joints through a range of motion to prepare, go head to toe.

Part 1

3 Rounds

5-10 pull ups
15 push ups
15 sit ups
15 squats
15 back extension

Part 2

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.
At 57, I want someone on the rower.

Tabata core (only if time permits, the stretching will take priority today)
Stretch (the stand and hold variety) and H2whooo

That is all.