Wokout of the Day September 21, 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
 
7 Push ups
10 squats
10 back ext

Part 2

30 min
5 Man Makers
10 Pullups/ ring rows
2 Sled Drags

Put 2 cones 20M apart, 1 sled drag is a there and back. This is a longer workout.

Alt Wod

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
4 Push ups
10 squats
10 back ext

Part 2

30 min

3 Farmers carry
30 Step ups
20 Push ups
1:30 min Walk on treadmill at max incline

Place 2 cones 20M apart, 1 Farmers carry is a there and back.