Workout of the Day August 17, 2015

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

Part 1

3 Rounds

5 Push ups
10 squats
10 back ext

 Part 2

8 min
4 pull ups
8 Plyo push ups
12 overhead walking lunge

Rest 4 min

8 min
4 ring rows
8 Dumbell Push Press
12 Step ups with sand bag

Rest 4 min

8 min
Bike, Run or row

For the plyo push ups,  watch vid, and it's the first demo. Do the work in this order. If you can only do ring rows, do them in both parts.

TB

TB workouts are going to be of a more steady intensity with a progressions which are going to create a great fitness base.

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

Part 1

3 Rounds

7 Pull ups

10 squats
10 back ext

Part 2

2 Rounds

2 min bike

1 min farmers carry

1 min kettlebell swings

2 min bike

1 min time to plank as long as you can in that 60 seconds

1 step ups

2 min bike

1 min hang from bar as much as you can in that 60 seconds

1 min push ups