Workout of the Day September 20, 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

 

Part 2

 

3 Rounds

 

5 Hanging Knee raises

5 Ring rows

5 Pull ups

 

Rest a minimum of 1 min between rounds. This part is not a race, make the res happen. Do jumping pull ups with a slow negative if you don't have pull ups.

 

Part 3

 

21 minutes

Alternating every min on the min

 

10 Burpees

15 Kettlebell swings

30-40 Jump ropes

 

For this format, do 10 burpees in the first minute, rest till the second min starts then do 15 kettlebell swings, rest till the 3rd min starts then do the 30-40 jump ropes. Continue in this fashion till the 21 min (7 rounds) are up.  

Part 4

Walking Lunges

Minimum of 100...

Pick your poison.