Workout of the Day October 20, 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

4 Rounds

Bench Press 8-10 reps
Rest 45 Seconds
Pullups 6-8
Rest 45 Seconds
Plank 45 Seconds
Rest 45 Seconds

Warm up the bench to your starting weight.

Part 3

3 Rounds

10 Dumbell Push Press
10 Burpee Box Jump Overs
Run

For the Run 2 times around 87 and 89, 3 times around 88.






AltWod

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

Bike 2 min
Front Rack Carry 20M there and back
2 min Walk on treadmill at max incline
Farmers Carry 2 times 20M
Bike 2 min
20 Step up