Workout of the Day March 20, 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

2-3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

In 15 min
Build to a challenging 5 rep back squat

Part 3

4 Rounds

Row 300M or run 0.12 mi or bike sprint 90 seconds
8 Kettlebell swings
8 Goblet squats
Rest 1 min
Row 300M or run 0.12 mi or bike sprint 90 seconds
12-15 hanging knee raises
 Rest 1 min

Use a heavier kettlebell, if you feel like you're dialed in with this movement

Part 4

80 Walking Lunges

There's a lot to do today, if time feels tight, don't do the back squat component.