Workout of the Day October 28, 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


Partner Workout


In teams of 2:

25 min
50 wall ball shots
40 Kettlebell swings
30 Burpees
10 Pull ups
1 run around the hall Together

Split the work up however the team sees fit. Once you go through the list once, start at the top and continue on. Go for the 25 min in this fashion.

Part 3

4 sets
60 second plank
60 seconds rest

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

3 rounds

1 Min walk on on treadmill at max incline
1 min rest
1 min Kettlebell swing to eye level
1 min rest
1 min sled drag forwards
1 min rest
1 min walking lunges
1 min rest
1 min walk on treadmill at max incline
1 min rest
1 min rest 1 min sled drag backwards
1 min rest