Workout of the Day June 26, 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
10 squats
10 back ext

Part 2

In teams of 2 only one person working at a time

100 kettlebell swings
Run or bike or row
100 wall balls
 Run or bike or row
80 Burpees
Run or bike or row
100 wall balls
Run or bike or row
100 Kettlebell swings

The exception to one person working at a time is the run or bike or row part. Both will do that component. Here's the distances: run 2 times around 87 or 89 and 3 around 88 or 0.25mi. The row is 400M, or bike for 2:00.

The reps listed above are total reps for both people. It is not 100 per person, but 100 total (or 80 in the case of the burpees). The work can be broken how ever the team sees fit.

If doing it by yourself, cut the reps in half (50 or 40) and take a 20-30 sec break every 10 reps.

Also feel free to cut the volume as you see fit.