Workout of the Day September 15, 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

10 push ups
10 squats
10 back ext

10 Step ups per leg

*** Couch Stretch ***

Part 2

Back Squat

3-3-3-3-3

Increase the weight as needed per set

Part 3

With a 10 min time cap, see how far you can go:

15 Ring rows or pull ups

10 Thrusters (lighter weight)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

Increase the thruster weight as you make you way along the workout. Use dumbells or barbells.