Workout of the Day July 29, 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

3 Rounds

5 push ups
10 squats
10 back ext

Part 2

3 Rounds

4-6 Bench Press
Rest 90 sec
10-12 Bent over single arm dumbell row
Rest 90 sec

Part 3

Partner Workout (kind of)

4 or 5 Rounds
500M row or run 0.25mi (2x around 87, 3x around 88) or bike 2 min
20 Push ups
10 Pull ups or ring row

Partner 1 will start the with rowing, as soon as they are off the rower, partner 2 will start on the rower. This should allow the partner coming off the pullups to have a short break.