Workout of the Day April 3, 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

*** Couch if time allows***

Part 2

Back Squat
5-5-3-3-1

Part 3

3 Rounds
Run 0.25 or row 400M or bike 0.75mi
21 Kettlebell Swings
12 pull ups


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

Back squat

5-5-5-5
Keep the light really light and work on form

Part 3

3 rounds
Bike 0.75 or run 0.25
12 Ring Rows
21 Kettlebell swings