Workout of the Day July 5, 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 situps
10 squats
10 back ext

*** couch stretch ***
 
Part 2

Partner workout (teams of 2)

100 Wallballs
100 Pullups
100 Push ups
100 Calorie Row

Partner up on this one. The 100 reps is a total for the team. The work can be broken up however the team sees fit. The total work does not need to be even, but should be balanced and close to the same, the only variance allowing for one athletes strengths. Ensure the rower is set to measure calories, and again switch on and off the rower.

Alt Wod

Same as above, but cut the reps to match your ability if needed.