Workout of the Day January 3, 2013

Warm up good. Do all of the stuff from last shift, plus scorpions.

Part 1

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

Part 2

Kettlebell Breathing Ladder
1-10-1

For this, your "rest" between each round is a breath for each rep you just completed. For example, after 1 rep your rest is one breath, after 2 reps its 2 breaths. Continue on. Go from 1 up to 10 reps, then back down to 1 rep. Think of breath control when being in BA when going through this. You may not to be able to stick to the breath scheme, but do your best.

Part 3

5 Rounds
Run 0.12mi or row 250M or bike 0.36mi
10 Burpees

Rest 60 seconds between rounds