Workout of the Day July 18, 2013

Warm up good. Head to toe. Start off with 5 min of a light bike, run or row.

Part 1
3 rounds

10 pull ups
15 pushups
15 squats
10 Back extensions

Part 2

Run
200 Jump Ropes
Run
50 Sit ups
Run
40 Back Extensions
Run
30 Wall Balls
Run
20 Hanging Knee Raise
Run
10 Pull ups
 Run

For the run, 1 lap around 87 and 89, 2 around 88. Hanging knee raise, hang off a pull up bar with straight arms and bring your knees up.

Stretch and water. Focus stretching on calves, back and legs.