Workout of the Day January 15, 2013

Warmup good, run, bike, row, or stairs for 5 min.

Part 1

3 rounds
10 pull ups
15 push ups
10 sit ups
15 squats
10 Back ext

Part 2

Back Squat
3-3-3-3-3-3

Part 3

2 Max Effort back extension holds
You can use a ball and hook your feet under something

Part 4

3 Max effort planks

Make sure to rest between attempts