Workout of the Day August 30, 2014

Sooooo...

I have a feeling no one did this workout from a couple shifts ago. So I'm going to re post it because it looks fun. If you did it give me a shout and I can get you something else.

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

5 push ups
10 situps
8 squats
10 back ext

Part 2

2 Rounds
Run
10 Manmakers
15 pull ups
15 dips
20 Kettlebell swings
20 Goblet squats

For the run: 4 times around 87 and 89, 6 times around 88, or 0.5 mi on the treadmill.

 Alt Wod

Part 1

3 Rounds

 5 push ups
10 situps
7 squats
10 back ext

Part 2

2 Rounds

Run or Bike for 3 min
10 Pullups
10 Dips
15 Push ups
15 Kettle Bell Swings
15 Goblet squats

Scale back the goblet squats to air squats as needed. If it seems to be too much, cut out the Kettlebell swings.