Workout of the Day November 10, 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

4 Push ups
10 squats
10 back ext

Part 2

6-8-10-8-6

Pull ups

Dips or push ups

Push press (dumbell or barbell)

*** Rest till the 15 min mark***

3 rounds

15 Wall balls

10 dumbell snatches (5 per side)

5 Goblet squats holding dumbell

***Rest till the 30 min mark***

3 Rounds

Row 500M or run 0.25mi or bike sprint 2:30

20 kettlebell swings

For this, complete the work in the allotted spot, then rest until the start of the next component. So do the first part of pull ups, dips and push press, then rest till the 15 min mark. That component may take 6-9 minutes. Once the clock hits the 15 min point, start the wallball/ snatch/ gob squat part. Rest till the 30 min mark, then finish with the row/ kettlebell swings.