Workout of the Day December 20, 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
5 Push ups
10 squats
10 back ext

Part 2

Every min for 5 min

5 Thrusters

Use a barbell or dumbells. The load should be somewhat challenging. Work up in load (warm up) to your starting set. Every min perform the work, then rest till the start of the next min. So you are only performing 5 reps per min.

 Part 3

80 Push ups

Every time you break the set of push ups, perform 35 jump ropes unbroken. If you fail a rep in the jump rope, you start back at zero.

Part 4

Core and walking lunge drills