Workout of the Day April 19, 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
10 squats
10 back ext

Part 2

5 Rounds

40 sec push ups
20 sec rest
40 sec row or bike sprint
20 sec rest
40 sec hanging knee raise or sit ups
20 sec rest

Spend remaining time stretching or doing assigned physio stuff.

Alt Wod
Do the above workout. Do the bike and sit up variations though.