Workout of the Day July 8, 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

Pause Back Squats

4-4-4-4-4

Pause for 3 seconds in the bottom of the squat. You will have to go lighter. Remember, keep tension in your back and belly throughout the lift. Try it in the warm ups, if you are not comfortable with it, do a back squat without a pause.

Part 3

In 4 min
6 Alternating Dumbell Ground to overhead (see video below)
12 Walking Lunge steps holding the dumbell

Rest 4 Min

In 4 min
12 wall balls
80 Jump ropes

Rest 4 min

In 4 min
Row, Bike or Run as far as you can