Workout of the Day December 4, 2014

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

Back Squat
3 @ 70%
3@ 80%
3+ @ 90 %

Part 3

12 Kettlebell Swings
20 sit ups
2 Calorie row, bike or run
12 Kettlebell Swings
20 sit ups
4  Calorie row, bike or run
12 Kettlebell Swings
20 sit ups
6  Calorie row, bike or run

Keep adding 2 calories till you get to 20 doing the 12 kettlebells and 20 sit ups in between.

This is a longer workout out, like 20-30 min. Move through all the work with purpose.