Workout of the Day July 18, 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

15 min to build to a challenging:
5 shoulder press + 5 push press

So do 5 shoulder press, right into 5 push press. Do not re rack the barbell.

Part 3

Alternating movements every min for 20 min (5 sets)

Min 1- 15 to 20 kettlebell swings
Min 2- 40 sec double overhead dumbell hold
Min 3- 10 Lunges holding kettlebell
Min 4- 40 sec plank hold

For the dumbell hold, hold one dumbell in each hand overhead and hold for the 40 sec. Focus on pulling your shoulder blades back and down while holding them there.

Part 4

5 min
10 goblet squats
10 burpees