Workout of the Day November 18, 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 Pullups
10 push ups
10 squats
10 back ext

Part 2

 Bench Press

10-7-5-3-3-2-2-2

Part 3

10 Min
7 Push Press ( use a barbell or dumbells )
10 Goblet Squats ( use a kettlebell )
15 Medicine Ball Sit ups

Med ball sit ups, hold the ball above your head on the floor, then sit up while holding the ball.

Water is good.