Workout of the Day June 16, 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
5 push ups
7 squats
10 back ext

Part 2

2-3 Rounds
4 Turkish get ups (2 per arm)
10 Russian Step Ups

Part 3

5 Rounds

In 6 min
 Run bike or row
10 Dumbell Thrusters
15 Push ups
20 walking lunge steps

If running go 2 times around 87 and 89 or 3 times around 88 or 0.25mi on the treadmill. If rowing go 400-500M, and if biking sprint hard for 2-2:30.

In this workout, the point is to work hard though the work to get to a rest period as quickly as possible. If takes you 4:10 to complete the work, rest the 1:50 till 6 min then start the next round.

If you want to upscale the walking lunges, hold the dumbells used in the thruster component.

If you fail to finish in the 6 min, you can either cut the reps to make the 6 min, or turn it into where you go through the movements for the remainder of the time for the workout (30 min total)