Workout of the Day August 28, 2014

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 squats
10 back ext

Part 2

6 Rounds

Sled Drag 20 M

The drag must be completed in under 10 seconds, add weight each round. It you run out of space on the post of the sled, put a stick in the middle. Rest as needed between efforts. Use 2 cones 20 M apart to mark start and finish lines.

Part 3

Every min on the min
For 10 min

30 Jump ropes
10 push ups

Scale the push ups back if the volume is too high.

Part 4

4 Rounds
30 seconds right side plank
30 seconds left side plank
60 seconds prone plank
60 seconds rest

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 squats
10 back ext

Part 2

25 min

10 Push ups
20 Mountain climbers
5 There and back overhead carry walk
20 Sit ups
10 pull ups or ring rows
20 Calories on the bike, treadmill or rower. Or a 2:30 hard effort

For the overhead carry, put 2 cones out 20 m apart. Put a 25-45# over your head, straighten your arms and walk. Look at the video for the mountain climbers.