Workout of the Day November 2, 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 Push ups
10 squats
10 back ext

Part 2

Three sets of:
Back Squat x 6-8 reps
Rest 60 seconds
Bent over single arm dumbell row x 8-10 reps each arm
Rest 60 seconds
60 Seconds Skipping practice
Rest 60 seconds

Take time at the start to  warm up your back squat, build to a challenging set of 6-8, then use that weight for the part 2 component.

Part 3


20 min

In teams of two:
20 Thrusters (dumbell or thruster)
20 Pull-Ups
20 Burpees

Each teammate completes 10 reps of each movement before the next partner can start. For example, partner 1 will do 10 thrusters, partner 2 will do 10 thrusters, then partner 1 will do 10 pull ups, then partner 2 will do 10 pull ups... You get the picture.