Workout of the Day November 7, 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
5 sit ups
10 squats
10 back ext

Part 2

6 Rounds

In 3 Minutes:

8 Goblet Squats
12 Hanging Knee raises
Row 200 Meters

You will have 3 minutes to complete the 8 goblet squats, 12 hanging knee raises and the row, once you complete that, you rest till 3 minutes has elapsed, then start the next round.

Stagger start on the minute or 2nd minute to accommodate the rower for everyone. Remember, the harder you work, the more rest you get.