Workout of the Day December 1, 2012

Warm up good. Bears, crabs, spidermans. Head to toe. Yaaaa

Part 1

3 Rounds
5 Pull ups
10 Push ups
5 Sit ups
10 Squats
10 Back Ext

Part 2

Shoulder Press
3-3-3-3-3

Warm up light, just a bar. Work up to a challenging weight and start in. Tight bellys and straight legs.

Part 3

Dips
8-8-8

Part 4

Weighted Pull ups
1-1-1-1-1-1

Put a dumbell between your knees or ankles and pull up. Maybe even fashion something out of your webbing. Anyway, if your working on getting pulls, do 3 sets of 10 ring rows.

Tabata Core (if time permits)
20 on 10 off

Stretch and water, focus on shoulder.