Workout of the Day July 3, 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

Back Squat
Work to a challenging set of 5
-Do 2 drop sets of 5 reps at -20% of the above

Part 3

5 Sets

30 second all out row
Recover 2 min between rounds

Part 4

3 Rounds
45 sec per arm single arm farmers carry
8 dips
8 Kettlebell swings

Treat this as a super set, it's not a race.

Part 5

100-120 walking lunges

If its too much work, cut out part 3. But this is achievable in an hour, just move with purpose.