Workout of the Day October 14, 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
10 Push ups
10 squats
10 back ext

Part 2

Five Rounds

8 Single Arm Bent Over Dumbell Row per side
Rest 45 seconds
12 Single-Leg Glute Bridges per side
Rest 45 seconds
Supine Chinese Planks holds 20-30 seconds
Rest 45 seconds

Part 3

Team up in teams of 2
5 Rounds each of:
Row 250M
10 Dumbell Thrusters

The first partner has to complete a full round of the row and thruster before the second partner can start. You can sub a 80 sec sprint on the bike or a 0.12mi sprint on the treadmill. I'd prefer the rower get used. And to note, it is 5 rounds each partner, for a total of 10 rounds. If you have no partner, just rest 1:1 with how long it takes to complete the work.