Workout of the Day January 13, 2017

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. 

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

3 Rounds
 
10 Alternating Dumbell Snatch
10 Goblet Squats
1 min Row or bike

Part 3
 
Pause Front Squats

4-4-4-4-4
Pause for a 2 second count in the bottom

Part 4

3 Rounds

Every 6min
30 wall balls
20 box jumps
10 pull ups
10 Dips

The work will take less than 6 min. Just rest the remainder of time

Part 5

4 sets
1 min side plan per side
1 min farmers carry per side

The next day will come up later