Workout of the Day July 11, 2015

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

5-7 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Plate carry (45#) 1 time around 87 and 89, 2 around 88
30 Wall Balls
Farmers Carry 1 time around 87 and 89, 2 around 88
30 Hanging Knee raises or Candlesticks
Run 1 time around 87 and 89, 2 around 88
30 Kettlebell Swings
Run 1 time around 87 and 89, 2 around 88
30 Hanging knee raises of candlesticks
Farmers Carry 1 time around 87 and 89, 2 around 88
30 Wall Balls
Plate carry (45#) 1 time around 87 and 89, 2 around 88
200 Jump Ropes