Workout of the Day January 18, 2014

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 push ups
10 situps
10 squats
10 back ext

***couch stretch***

Part 2

Back Squat

5-5-5-5-5

Part 3

3 Rounds

20 Dumbell Ground to overhead, alternating
25 Wall Balls
10 Pullups or ring rows

Watch the video below for intro for movement of dumbell ground to overhead (don't do split). Alternate hands each rep, choose a lighter weight to gain familiarity with the movement and try it. Keep the dumbell close to your body, this isn't a swing! Note the hand psition in the video. If you gain some familiarity, up the weight a bit. Remember, squat the whole way down in the wall ball.

Stretch and water, yaaaaaaaaaaaaaaaaaaa.