Workout of the Day May 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 situps
10 squats
10 back ext

*** couch stretch ***

Part 2

Back Squat

5-5-3-3-1-1

Part 3

Run 0.25, or bike 2 min (0.75mi) or row 500m
Then:
5 rounds
5 dumbell push press
10 walking lunge steps with those dumbells in your hands
15 push ups
Then:
 Run 0.25, or bike 2 min (0.75mi) or row 500m

  There is no rest in between parts of this workout

Alt wod
Same as above