Workout of the Day September 29, 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
5 Push ups
10 squats
10 back ext


Part 2


15 min
Sled Drag 30M there and back
15 Burpees


Rest 15 min


15 min
Row 1:30
Bike 1:30


Alternate between the movements. Sub in a run on the treadmill or whatever, like jumping rope. Just pick 2 movements, only 2, and alternate between them. If you are running on the treadmill, max out the incline and then go.

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 Push ups
10 squats
10 back ext

Part 2

30-35 min
17 Kettlebell Swings
2 Overhead walk, holding a plate overhead walk 30M there and back twice
24 Walking Lunges
1 Kettlebell Front rack carry, 1 time 15M there and back

Watch the video demo below for the front rack carry. Try to use kettlebell of the same weight. Keep the kettlebells in the crotch of the elbow.