Workout of the Day, August 14, 2013

Warm up good. All the usual and head to toe joint ya. Do couch stretch after part 1.

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

Part 3

Tabata run/bike/row

20 on 10 off

Set rower to 10
Incline on treadmill to at least 10
bike hard

Take time to stretch after this is all complete.  Don't do anything extra until Spartan Race