Workout of the Day December 31, 2014

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2

Front Squat
4-4-4-4-4

Keep this lighter and move the weight up as you get comfortable With the front squat. Remember to keep your elbows pointed to the roof as you go down. Watch the video below.

Part 3

5 Rounds
Row 500M
 Rest as needed between.

Sub running 0.25 mi or .75 mi bike. Rest as needed. Remember that many people can share 1 rower as you will be resting.