Workout of the Day August 11, 2013

Warm up good. All the usual and head to toe joint ya.

Part 1

3 Rounds
10 pull ups
7 push ups
10 sit ups
15 squats
10 back ext

Part 2

Weighted sled drag
1-1-1-1-1

Set 2 cones up 20 meters apart, and you have 10 seconds to drag as much weight as possible in under the 10 seconds. Rest as needed and warm up with a lighter weight

Part 3

4-5 rounds (time dependent)

Run
20 Burpees
Rest 2 min

Runs are 2 times around 87 and 89 and 3 around 88. The 4-5 rounds is a guideline and dependent on how time is going.

Water and stretch ya.