Workout of the Day March 23, 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 Squats
10 Back Ext

***Couch Stretch***

Part 2

Back Squat

5-5-3-3-2

Part 3

25 Push ups
35 Pull ups
45 Kettlebell swings
55 Sit ups
60 Burpees

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

12 min

2 Manmakers
4 Ball Slams
8 Ring Rows

For the ball slams, use a non bouncy med ball, raise it above your head and slam it into the floor, pick up and repeat. If you have a completely non bouncy ball and can't catch it on the first bounce, do what you can.  See vid below for manmakers too.