Workout of the Day March 15, 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. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

*** Couch Stretch***

Part 2

Back Squat

2-2-2-2-2-2

Part 3

Run 0.25mi or row 400M or bike .75mi or 2 min
21 Goblet Squats
21 push ups
15 goblet squats
15 Push ups
9 goblet squats
9 push ups
Run 0.25mi or row 400M or bike .75mi or 2 min

Alt Workout

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

3 Rounds

10 Pull ups
5 push ups
10 situps
10 squats
10 back ext

Part 2

Bike 0.75mi or 2 min
21 air Squats
21 push ups
15 air squats
15 Push ups
9 air squats
9 push ups
Bike 0.75mi or 2 min
 Go to push ups from the knees if you begin to fail from the toes.

Part 3

Accumulate a total of 3 min prone plank
This can be broken down into as many sets as needed, just track time for the 3 min total.