Workout of the Day August 9, 2015

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.

Part 1

2 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

3 Rounds

1 min Rowing
1 Min rest
1 min kettlebell swings to eye level
1 min rest
1 min bike
1 min rest
1 min step ups
1 min rest
1 min rowing
1 min rest
1 min sled drag
1 min rest
1 min bike
1 min rest
1 min push ups
1 min rest

This workout is long. Keep the efforts steady.