Workout of the Day May 23, 2016

Warm up good for 5 min. Do head to toe dynamic warm up. 

Part 1

10 push ups

10 squats 

10 back ext

Part 2

3 Rounds

1 min bike or row

1 min rest

1 min ring rows

1 min rest

1 min sit ups

1 min rest

1 min dumbell shoulder press

1 min rest

1 min bike or row

1 min rest

1 min hanging on the bar 

1 min rest

Effort should be 90%+.  Make sure to row at least once in each round. 

Part 3

100 walking lunges