Workout of the Day, May 7 2012

Warm up well. Ensure you have a bit of a sweat on and follow up with head to toe joint mobility. Focus on a through warm up. This component is vital to avoid injury and be prepped for the workout.

Part 1

3 Rounds
6-10 pull ups
15 push ups
15 sit ups
10 back ext

Part 2

Run
50 Squats
Run
40 Squats
Run
30 Squats
Run
20 Squats

For the run: 87 -2 times around the building
                    88- 3 times around the building
                    89- 2 times around the building

Another option for the run is 0.25 mi on the treadmill or 0.75 on the bike. One option is to cut the squats in half, but keep the runs the same distance.

Remember to stretch bum, hamstrings and legs well after. Use the remaining time to stretch.

TB

Do part 1 above

Part 2

15 min on bike
At the start of each minute sprint 15 sec, easy pace the remaining 45 sec