Workout of the Day December 20, 2013

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


Part 1

3 Rounds
10 Pullups
5 Push ups

10 sit ups
15 squats
10 back ext

Part 2

Shoulder press

5-5-3-3-1-1-1

Part 3

Partner workout

6 Min
Max effort push ups
80 M shuttle run (shuttle 10M there then back for 2)
Perform as many push ups as you can while your partner does the shuttle. Then switch

Rest 2 Min

6 Min
Max rep wall balls
200M row or 0.12mi sprint (run)
Do wall balls till partner finishes row, then switch. I would prefer to see you row.