Workout of the Day, October 9, 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
10 push ups
10 sit ups
10 squats
10 back ext

Couch

Part 2

Back Squat

8-8-8-5-2-2-1

These are tricky numbers, like Gandalf says... choose your weight wisely. Start lighter, work your way up gradually.

Part 3

3 Rounds

Run

30 Wall Balls

30 Step ups

87 and 89 twice around on the runs, 89 3 times. You can do jump up step downs if as an alternate to step ups.

Lots to do, if time is tight, ensure the squatting gets done, cut back the number of rounds in part 3 to fit your time. Stretch and water. Focus on butts and hammies in stretch.