Workout of the Day March 12, 2012

Warm up as normal.

Part 1

3 rounds
4-10 pull ups
10 push ups
10 squats

Move through this quickly.

Part 2

Deadlift
3-3-3-3-3

Warm up with lighter weights. Ensure your form is good. I don't want anyone looking like a dog pooing in the woods when they are lifting. Ensure enough rest between lifts.

Part 3

3 Rounds
Run 0.5 mi or bike 1.5 mi or row 800M or bike 4 min (on spin bikes)
50 Back Extension
50 sit ups

Use a ball and secure feet for back ext. Consider good mornings or supermans (ask about these). If anything needs to be altered, consider cutting back to 35 back ext.