Workout of the Day September 28, 2016

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

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

20 rounds
Row or bike or run
45 sec hard
45 light or recovery pace

Part3

3 sets
10 hanging knee raises
20 supermans
60 sec plank

This is for quality and not time.