Workout of the Day November 18, 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

5 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

3 rounds
8-10 Bench Press
60 seconds rest
8-10 Ring Row
60 seconds rest
Bottom’s Up Kettlebell Squat 5 reps per arm
60 seconds rest
30-45 second Side Plank per side
Rest 60 seconds

Part 3

Row 1000 Meters or Run 0.62 mi or bike hard for 4 min

Then directly into

5 rounds
20 Wall Ball Shots
10 Dips or push ups