Workout of the Day September 15, 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

15 push ups
10 sit ups
15 squats
10 back ext

Part 2

Back Squat

5-5-3-3-1

Part 3

10 Minutes

Run
12 wall balls
12 Ring Rows

You can do pul ups instead of ring rows, if you can do them unbroken in each set.
For the run, once around 87 and 89 and twicw around 88.