Workout of the Day November 23, 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

21 Kettlebell swings
50 jump ropes or cardio (see below)
15 kettlebell swings
50 Jump ropes or cardio (see below)
9 Kettlebell swings
50 Jump ropes or cardio (see below)

*** Rest 5 min***

21 Dumbell thruster
40 Jump ropes or cardio (see below)
15 Dumbell Thrusters
40 Jump ropes or cardio (see below)
9 Dumbell Thrusters
40 Jump ropes or cardio (see below)

***Rest 5 min***

22 Dumbell Snatch
30 Jump ropes or cardio (see below)
16 Dumbell Snatch
30 Jump ropes or cardio (see below)
10 Dumbell snatch
30 Jump ropes or cardio(see below)

If jumping rope is not in the cards you can row for cals. 25 cals in the first one, 20 in the second and 15 in the last one. That is per time its written to jump rope.

You can bike 90 sec, 60 sec and 45 sec as you go down.

You can run at max incline 90 sec, 60 sec and 45 sec as you go down.