Workout of the Day January 10, 2013

 

 Don't be the Flamethrower Dude

Warm up good, light run, bike, or row. Bears,, butts, knees and crabs to follow. Do heed to toe.

Part 1

3 rounds
10 pull ups
10 sit ups
10 back ext

Couch stretch after. 2 min a side.

Part 2

Run 0.5 mi or row 800M or bike 4 min
Rest minimally but rest then:

3 Rounds
25 push ups
25 Squats
25 Kettlebell swings
Rest Minimally but rest then:

Run 0.5 mi or row 800M or bike 4 min

Scale the volume as needed in the  3 rounds as well as the distance in the run part. Keep heels glued to the floor on the kettle bell swings.