Workout of the Day November 10, 2013

Warm up goood. run, bike or row for 5 min. Follow up with butts and bears followed by head to toe.


Part 1

3 Rounds
10 push ups
10 sit ups
10 squats
10 back ext

Part 2

Shoulder Press
 3-3-3-3

Part 3

Row 500M
---then---
21-15-9
Wall balls
pull ups/ ring/ body rows

Do 21 of each movement, then do 15 of each then 9.