Workout of the Day June 11, 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 push ups
10 situps
10 squats
10 back ext

Part 2

In 4 min
6 Alternating Dumbell Ground to overhead (see video below)
12 Walking Lunge steps holding the dumbell

Rest 4 Min

In 4 min
12 wall balls
80 Jump ropes

Rest 4 min

In 4 min
Row, Bike or Run as far as you can

Alternate hands 

Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2
Back Squat
 4-4-4-4-4
 Remember to warm up well through the early sets.

Part 3
Alternating Tabata
8 Rounds per movement 20 on 10 off
Sit ups
Superman Holds

So do 20 sec of sit ups, rest 10 sec then go to the supermans, rest, back to sit ups (I'm sure you get the picture). Do 8 rounds per movement, so 16 total. See video below for the supermans.

Part 4

Light bike to fill the hour if needed.