Workout of the Day December 9, 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
 7 squats
10 back ext

Part 2

Two Rounds

Row 500M at a 7/10 effort
50' Bear Crawl
15 Dumbell Strict Press
50' Bear crawl
Row 500 Meters at a 8/10 effort
Rest as needed

You can run 0.25 mi or bike for 2 min instead of rowing.

Part 3

20 minutes

20 Thrusters
20 Pull-Ups or ring rows
20 Burpees

Use dumbells or barbells for the thrusters. Pace early, do not come out too hot or you will pay for it.