Workout of the Day January 19, 2016

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 push ups
10 squats
10 back ext

 Part 2

5 sets

4 Weighted push ups
Rest 30-45 seconds between

Then Right into:

5 sets

Max effort pull ups
Rest 60-90 seconds between

Part 3

3 Rounds

In 4 min
Row 500M or run 0.25mi or bike sprint for 2 min
15 box step, or jump, overs
As many mountain climbers as possible in the time remaining

Rest 4 min



For the box step over, just step up and over rather than jump.