Workout of the Day June 24, 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
3 push ups
10 squats
10 back ext

Part 2

Every min for 21 min
Min 1- 6 Dumbell Push press
Min 2- 4 to 6  Renegade dumbell rows (push up, row left, push up, row right)
Min 3- 20-25 sec hollow rock hold

Renegade row is similar to a manmaker, less all the standing portion.
You can also bring your hands to your side or bend your knees to make the hollow rock easier.

Part 3

12 min

12 dumbell snatches
12 push ups
12 v ups

Part 4

This part is optional
100 Walking lunge steps