Workout of the Day Sepptember 26, 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

Back Squat

Build to a challenging set of 5

Part 3
5 Rounds

In 60 seconds
Perform 10 kettlebell swings
In time remaining, complete as many dumbell thrusters as possible

Rest 60 seconds between rounds.

Part 4

Accumulate 5 min of plank

each time you break perform 7 burpees.



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
10 squats
10 back ext

Part 2

For 35 min

Bike 2 min
2 Sled drag
20 Hanging knee raises
20 Push ups