Workout of the Day July 19, 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
5 Push ups
7 squats
10 back ext

Part 2

3 Rounds

8 Goblet Squats
Rest 60 seconds
8 Dumbbell Shoulder Press
Rest 60 seconds
Plank 30-45 seconds
Rest 60 seconds

Part 3




3 rounds
Run
10 Man-Makers

For the run, 2 times aorund 87 and 89, 3 times around 88. Or 0.25 mi on the treadmill. Sub a 500M row or a 2:30 sprint on the bike.