Workout of the Day September 23, 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

10 Pull ups

5 squats
10 back ext

10 Step ups per leg

Part 2

1 Pause Squat + 2 squats

Build to a challenging set of the above. For the pause squats, pause for a 3 count in the bottom of the squat, follow the pause up with 2 more non pause back squats. Keep tension in the torso while in the squat.

Part 3

21-15-9

Push ups

Goblet Squat

Do 21 of each movement, then 15 of each, then 9 of each.

Part 4

Core drills of your choosing.