Workout of the day February 14, 2014

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

This work out was asked for by one of our new lieutenants.  I will leave it to you to guess which one.  When you see him, you will have to thank him profusely.

Part 1

3 Rounds
10 situps
10 squats
10 back ext

Part 2 


3 Rounds
Back squat
 
5-3-1

As you go through the rounds, adjust your load as needed.  Start conservatively.  Increase the load from the 5 to the 3 to the 1.  If the first set of 5 is too light, increase the weight. 

Part 3 

Death by burpees:

Same format as above.  First minute is one burpee.  Second minute is two burpees.  Third minute is three burpees..etc etc 


Both of the above work outs are challenging alone. Please use your head.