Workout of the Day December 28, 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
10 push ups
10 situps
10 squats
10 back ext

*** Couch Stretch ***

Part 2

Back Squat

3-3-3-3-3

Part 3

5 Rounds

Run 0.31 mi or bike 2 min hard or row 500 m
15 Squats with Dumbells followed by a push press (so squat, stand, and go into a push press)
Rest

Rest after each round exactly how long it took you to complete the round. If it take 3 min to complete, rest 3 min before starting the next round.

Move quickly through the work, there is lots to do.