Workout of the Day January 3, 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

 ***Couch Stretch***

Part 2

Back squat

5-5-5-5-5

Part 3

In 5 min

Row 500M
40 Kettlebell Swings
As many pull as possible in the time remaining of the the 5 min

Rest 5 min then...

Repeat the above

Alt Wod

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/ ring rows
10 squats
10 back ext
30 sec side plank per side

Part 2

3 Rounds

2 Min Bike
1 min lunges
1 push ups 
2 min walk on treadmill at max incline
1 min Step ups
1 min Kettlebell