Workout of the Day October 22, 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 Push ups
5 squats
10 back ext


Part 2

30 min

5 Push-Ups
10 Goblet Squats
15 Kettlebell Swings
0.12 mi Run

In teams of two, with one partner working at a time. Each partner will switch after completing a full round. You can't switch mid round. If you are unable to run, row 250M. If you don't have a partner, rest 1:1.

Part 3

2-3 rounds

15 v ups
30 sec single arm farmers carry per side
60 sec plank