Workout of the Day September 7, 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

6 push ups
10 situps
10 squats
10 back ext

Part 2

15 pullups
30 Dips
50 Calorie row, bike, or run
200 Jump ropes
50 Calorie row, bike, or run
30 dips
15 Pull ups

Sub pushups for dips as needed.

Alt Wod

Part 1

3 Rounds

10 situps
10 squats
10 back ext

 Part 2

15 Ring Rows
30 Push ups
2 min bike
1 min jump rope
2 min bike
30 push ups
15 Ring Rows