Workout of the Day December 28, 2014

Warm ups real good. Do head to toe and dynamic work.

Bike, row, run 5 min, do good head to toe.

Part 1

3 Rounds
 5 push ups
7 squats

10 Back ext

“12 DAYS OF CHRISTMAS”

1 Run
2 Goblet Squat
3 Kettlebell Push Press
4 Walking Lunge Steps holding a Kettlebell
5 Kettlebell Swings
6 Pullups
7 Knee to Elbow or hanging knee raises (sub sit ups prn)
8 Burpees
9 Step ups
10 Push ups
11 Sit ups
12 Jumping Squats

This workout is done just like the song….Round 1 = 1 Run, Round 2 = 2 Gob Squats and 1 Run, Round 3 = 3 Kettlebell Push press, 2 goblet squats, and 1 run  ….etc. Go until all 12 rounds are complete.

For the Run: 0.12 mi on the treadill or 1 time around 87 and 89 or 2 times around 88. Bike or row at a decent effort or 60 seconds as a sub for running.

This is a long workout! Be smart.