Sunday, 6 November 2016

Workout of the Day November 7, 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 Push ups
10 squats
10 back ext

Part 2

Back Squat
5-5-5-5-5

Actually read the instructions for part 3

Part 3

Partner Workout
In teams of three, with only one teammate per station, in 30 minutes:

Station 1
10 Step ups or Box Jumps
5 Pull-Ups

Station 2
10 Burpees
5 Dumbbell Snatch

Station 3
0.19 mi run on treadmill

Teammates can only rotate after the running partner returns.

If you have only 2 people doing this,  and if someone isn't running, spend 90 seconds at stations 1 and 2 until someone is running again. Do not fall out of the order though. If you are by yourself doing this, spend 90 sec of moving in station 1 and 2 and then do the run.

Sub run with a 400M row or a 90 sec bike sprint. These are only to be done if you can't run.


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