Workout of the Day August 25, 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

40 Min

Run

35 Kettlebell Swings

50 Sit ups

35 Wall balls 

Rest 1 min

For this, do all 4 movements, then rest  the min. Repeat the cycle. Continue for the 40 min in that manner. Make the run 4 times around 88 and 89, 6 times around 88. Sub in an 0.5 mi run on the treadmill, or a 5 min bike. Or an 800M row.

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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

30 min

Bike for 2 min

3 Sled Drag there and backs

2 minutes of farmers carry

1 min to plank as much as you can in that min

Rotate through the movements for the 30 min. Don't take too long to transition between the movements. Keep effort arond the 65-70% range. For the movements which are timed, do them for the prescribed time, but keep the overall clock running for your total time. For example, start the farmers carry at 13:43, then go till 15:43 doing farmers carry.