Workout of the Day November 26, 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
2 Pullups
5 push ups
10 sit ups
7 squats
10 back ext

**** Couch Stretch ****

 Part 2

4 Rounds
Run .31 mi or bike 2:30 or row 500M
10 Walking lunge steps holding a plate overhead
20 Push ups

***Then***

3 Rounds
Run 0.25 or bike 2;00 or row 400M
10 Goblet Squats
20 Ring Rows

There is no break between the 2 sections of part 2. This is a big workout, so be sweaty and ready before starting. There is a cap of 30 minutes to complete everything.

Stretch and water is good.