Workout of the Day October 30, 2011

Warm up good. Include 5 min cardio, joint mobility and butt kickers, high knees, bear crawls and bunny hops

Part 1

3 Rounds
10 pull ups
15 push ups
15 sit ups
15 squats
10 Back Ext

Part 2

Shoulder Press
5-5-5-5-5

Part 3
Tabata run or bike

8 rounds
20 on 10 off

Set incline on at least 10% and go as hard as possible on treadmill or a higher resistance on the bike

Part 4

3 max effort planks
One prone and one on each side. Rest PRN

Stretch and water