Workout of the Day August 9, 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

Part 2

3 Rounds
Run
21 kettlebell swings
12 Pull ups

Runs are 2 times around 87 and89 and 3 times around 88. Or 0.25 on the treadmill

Part 3

3 Sets
1 min plank

Alt Wod

Part 1

3 Rounds

10 Pull ups
10 push ups
10 situps
10 squats
10 back ext

Part 2
Bike 2 min
12 Kettlebell swings
15 Step ups

Part 3

3 sets
1 min plank