Workout of the day October 30, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees. inch worm and bears followed by head to toe. Ensure shoulders are ready


Part 1

3 Rounds

10 Pull ups
7 push ups
10 sit ups
15 squats
10 back ext

Part 2

5 Rounds

In 3 Min
Row 250 M or Bike 1 min hard or run 0.12 mi or run around hall once
20 Sit ups
Max effort Push ups

Rest 2 min between Rounds

For this workout, row the distance, complete 20 sit ups next, and with the remaining time in the 3 minutes do as many push ups as you can.