Workout of the Day, August 12 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe. Do the couch after part 1.


Part 1

3 Rounds

10 pull ups
15 push ups
10 sit ups
15 squats
10 back ext

Part 2

21 Weighted Squats
Run
15 Weighted Squats
Run
9 Weighted Squats

The weighted squats can be done in any fashion. You can back squat after taking the bar out of the rack; you can back squat after taking the bar from the floor and put it on  your back; you can hold onto dumbells in each hand and squat; you can take a kettle bell and hold it in front and do goblet squats. I'm sure you get the idea.

For the runs, 87 and 89 twice around, 88 3 times around.

Stretch after and consume water.