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
4 Rounds
Row 500M
20 Kettlebell Swings
Rest
Rest 1:1 between rounds, so if it takes you 4 min to complete, rest for 4 min. Sub a 0.25 mi or bike 0.75 mi bike.
Alt Wod
Same as above
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