Workout of the Day December 23, 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
7 push ups
10 squats
10 back ext

Part 2

4 rounds

8 Russian Step ups per leg
60 Seconds rest
10 Dumbell Bench Press
60 seconds rest
30 seconds per side, side plank
60 seconds rest

Part 3

15 min

20 kettlebell swings
10 burpees
Run 0.12 mi

This is a partner workout out. Alternate partners as you go down the list. So, partner 1 will do the kettlebell, partner 2 the burpees, partner 1 the run, partner 2 the kettlebell... You get the picture.

Alt Wod

As above but bike 60 seconds rather than run.