Workout of the Day March 2, 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 push ups
10 situps
10 squats
10 back ext

Part 2

5 Rounds

Max Effort Bench Press
Max Effort Pull ups

This is not a race! Rest as needed. Use a spotter for the bench. Try pullups, go to ring rows if you gas out totally. Choose a weight you can get at least 10 reps with in the first round.

Stretch and water.

Alt Wod

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 push ups
10 situps
10 squats
10 back ext

Part 2

3 Rounds

Bike 0.75 or Run 0.25 or Row 400M
 12 Ring Rows
21 Kettlebell Swings

Kettlebells can be to just eye level, if you're feeling ok with it go to overhead with the swings.