Workout of the Day July 16, 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

10 Pull ups
10 Push ups
10 squats
10 back ext

*** couch stretch ***

Part 2

Front Squats
5-5-5-5-5

Be conservative with your load selection to start, and build slowly. Keep good squat mechanics, weight in the heels, chest up and knees out. You will now want to drive the elbows up as you descend. You can sub in goblet squats for the front squat, just ensure you choose a challenging enough load.

Part 3

On the Min Alternating movements for 15 min
a) 10-15 Burpees
b) 10-15 Kettlebell Swings
c) 10-15 Sit ups

In min 1 do burpees, in min 2 do kettlebell, in min 3 do sit ups, in min 4 do burpees...
Select the rep range to allow you a 20 (ish) seconds rest.