Workout of the Day March 7, 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

Part 2

Back Squat
5-5-3-3-3
 Keep weights moving fast. These shouldn't be too much of a grind.

Part 3

7 Rounds
1 min manmakers
30 seconds wallballs
30 seconds rest




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
10 push ups
10 squats
10 back ext

Part 2

5 Rounds
1 min Bike hard 
30 Seconds rest
30 Seconds Dumbell Push Press
30 seconds sit ups
30 seconds rest

Stretch