Workout of the Day October 31, 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

4 min Row, Bike, run or walk at max incline on treadmill

***2 min Rest***

Then:
3  Rounds
20 Walking Lunge holding kettlebell in one hand (do 10 one arm, then 10 the other arm)
20 Kettlebell Swings
1 Min rest between sets

***2 min rest***

Then:
3 Rounds
100' Kettlebell Front Rack Carry
Max Effort Plank
1 min rest between rounds

*** 2 min Rest ***

Then:
4 min Row Bike, run or walk at max incline on treadmill

For the kettlebelll walking lunge, hold a kettlebell in one arm, hang that arm with the kettlebell down by your side, make a walking lunge step keeping your trunk upright.

Alt Wod

Same as above