Workout of the Day January 7, 2013

Warm up with butts, knees, bears, crabs, spidermans, and more bears. Follow up with head to toe.

Part 1
3 Rounds
7 Push ups
10 Squats

Part 2
Bench Press
2-2-2-2-2

Part 3
15 Pull ups
5 Man Makers
11 Pull ups
7 Man Makers
7 Pull ups
10 Man Makers

Use a decent weight for the makers. Use bands or the TRX as needed for the pull ups. Sub push ups and squats at 3 for 1 for manmakers, or 2-3 to 1 burpees for man makers.

Part 4
3 Rounds
30 sit ups
15 back ext

Do this if there is time. Alternate between the movements. Rest as needed