Workout of the Day October 19, 2012

Warm up good. Make sure shoulders are ready. Head to toe joint mobility, butt kicks, high knees and bear crawls please.

Part 1

10 Pull ups
7 Push ups
15 sit ups
15 squats
10 Back Ext

Part 2

Deadlifts 
5-5-5-5

Part 3

Alternating Tabata

Run
Burpees
Total of 16 rounds. 8 of each movement

Alternate 20 seconds work, 10 seconds rest, alternate between movement. 
Example:  20 seconds run, 10 seconds rest, 20 seconds burpees

For the run, treadmill at least 10 % up and as hard as you can go.  Alternate with a partner, you can row or bike as an alternative to the run

Part 4

Thigh master.  As many squeeze-pumps as possible in 20 minutes

or

3 rounds
33 situps each round


Stretch and water.