Workout of the Day October 30, 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

Part 2

5 Rounds

Row cals or run 0.36mi or bike sprint 3 min
10 Alternating One-Arm Dumbbell Snatches
10 v ups
10 Goblet squats
10 push ups
10 box jumps or step ups

Rest 5 min between rounds

I'd prefer to see the rower used, and its a row for 50 calories. Make sure the rower is set to cals. The run should be at a high pace the distance can be between 0.30 to 0.36, it should be in the 3 min range. The bike actually should have the tension up higher, and sprint! Remember to alternate hands each rep in the snatch. This part might take close to an hour.