Workout of the Day March 29, 2015

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

***couch stretch***

Part 2

Back Squat
5-5-5-5
Build to a challenging set of 5 then..
1 Set of 10 Back squat
Drop 15-30lbs off your last set of 5 to complete the set of 10


Part 3

5 Rounds
Run or
Row 500m or
Bike 0.75 mi or 2 min sprint
Rest 2 min between Rounds

For the Run, do 2 laps around 87 and 89, do 3 laps around 88. Or do 0.25 mi on the treadmill.

Part 4

If time permits
Accumulate 5 min of plank
Do 8 burpees everytime you break the plank up