Workout of the Day December 28, 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

8 rounds
30 secs per station, of:

Shuttle Run
Rest
Box Jump Over
Rest
Row
Rest
Wall Ball
Rest

For the shuttle run, use a hallway or bay floor. It's 30 sec of work per station followed by 30 sec of rest after each station.

The video shows a box jump over with a jump. Please don't' jump off the box. Step down. These can be scales to step up and over.

Part 3

Lunge and core as you see fit.