Workout of the Day December 7, 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

Shoulder Press
3 @ 70%
3@ 80%
3+ @ 90 %


Part 3

3 Rounds
1 min per station
Wall Balls
Kettlebell Swings
Step ups
Push Press (45-75# barbell)
Rest


Do 1 min at each station before resting for the 1 min. Make transitions quick between movements, the clock doesn't stop.