Workout of the day December 1, 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

5 Push ups
10 squats
10 back ext
10 sit ups

Part 2

Every 2 minutes for 40 minutes (20 rounds)

Row 15 cals or run or bike for 40-45 sec hard
5 burpees
3 pull ups or ring rows or ring pull ups

So, you will likely be done each round between 1:10 and 1:45, rest the remaining time until the start of the next two minutes.