Workout of the Day October 1, 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.

Part 1

3 Rounds

7 push ups
10 squats
10 back ext

Part 2

7 min
7 push press
7 pull ups
7 goblet squats

**Rest 3 min**

7 min
7 heavier kettlebell swings (14 if using a lighter one)
7 burpees

**Rest 3 min**

7 min
36 jump ropes
12 wall balls
6 hanging knee raises or v ups

**Rest 3 min**

7 min
14 row for calories or bike for 40 sec or run for 40 sec
14 burpees