Workout of the Day May 7, 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

 7 rounds

In 4 min
14 Calories on the rower
7 Burpees
7 Kettlebell Swings to eye height
35-40 Sec sprint on the bike

Set the rower units to calories. Row hard. Sprint through the work to get to your rest period. If you are at 89, use the bike that measures and see if you are able to get the 14 cals on the bike. Actually set the bikes resistance higher than an easy spin and sprint it.

Part 3

100 walking lunges