Workout of the Day November 15, 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

Four Rounds

6-8 Back Squat Squat
Rest 45 seconds
8 Pull-Ups
45 seconds rest
30 Walking Lunge
45 seconds rest
45-60 second plank
45 seconds rest

Work up to a starting weight for the back squat prior to starting [art 2.

Part 3

7 minutes

20 Kettlebell Swings
20 Dumb Bell Push Press
20 Box Jumps or Step-Ups

Part 4

2 Rounds

60 Second Prone Plank
Rest 15 seconds
30 Second Left Side Plank
Rest 15 seconds
30 Second Right Side Plank