Workout of the Day February 6, 2012

Warm up as normal

Part 1

2 Rounds
2-10 pull ups
10 Squats
10 Sit ups
10 push ups
10 Back Ext

Part 2

15 Minutes
Bike, run, row, or step
1 minute at 90%
1 minute at 50%

Part 3

21-15-9
Deadlift
Burpee
Use a barbell or dumbbells. Pick a weight you can complete all the reps. Try 95-135# for barbell or 30-55# dumbbells

Stretch after. Have different start places to accommodate the number of people. Eg, some start on part 3 and some start on part 2.