Workout of the Day August 20, 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

Part 2

15 min
Every Min on the Min Alternating exercises

Min 1- 2 Turkish Get ups
Min 2- 6 Bent over rows
Min 3- 10-12 Push ups

Do the reps listed in that min, then rest the remaining time. Use a barbell for the rows.

Part 3

Partner workout
5 Rounds each
10 Goblet squats
15 Kettlebell swings
Run

Each partner does a complete round, and rests when the other is doing thier round. It is 5 rounds each. The run is one time around the fire hall or 0.12 mi n the treadmill.

TB

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 Push ups
10 squats
10 back ext

Part 2

5 rounds
Bike 0.5 mi or 2 min
20 step ups
walk with treadmill max incline 0.12 mi
12 Ring rows (body rows)
Plank for 30 sec