Workout of the Day June 30, 2015

Warm up good. Butts, high knees, bears, crabs.

Part 1

3 Rounds

10 squats

10 back ext

Part 2

4 Rounds

In 8 min
Sled Drag
Run
15 Ring Rows
25 Push ups
100 Jump ropes

Put 2 cones 20M apart for the sled drag. It's a there and back for the sled drag. The run is 2 times around 87 and 89 and 3 times at 88. Sub in a 400M row or a 0.75 mi bike or sprint for 2 min on the bike. Do the work, then rest till the 8 min is up. Sprint to the rest.

Stretch and water.