Workout of the Day January 10, 2017

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

10 Rounds

30 sec sprint on bike
30 sec rest
30 sec row
30 sec rest
30 sec shuttle run
30 sec rest

Part 3

Tabata Core

8 Rounds of 20 on 10 off

Station 1 stir the pot
Station 2 sit ups
Station 3 Plank

Do all 8 rounds at each station before moving to the next. Keep the motion controlled and smooth for the stir the pot. Go in both directions.

Part 4

Walking lunges
If time permits