Workout of the Day 21, 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat
8-8-8-8

Don't take too long to do the squats, build to a starting weight and ust that to judge where to go.

Part 3

Partner Workout
In Teams of 2




30 min
Run 0.25mi or row 500M or bike sprint 2 min
30 Box Jumps or step ups
30 Wall Balls
 
Partners will alternate tasks, with only one member working at any one time. Thus, Partner 1 will run 400 meters, Partner 2 will perform 30 Box Jumps, Partner 1 will perform 30 Wall Balls, and Partner 2 will run 0.25 mi – and so on for 30 minutes.

The Next Morning Workout

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 Push ups
10 squats
10 back ext

Part 2

4 Rounds

8 Seated dumbell Press
Rest 60 sec
10 Bent over single arm dumbell row
Rest 60 sec
60 Sec plank
Rest 60 sec

Part 3

3 Rounds

In 3 min
Row 500M
As may pull ups as possible in time remaining in 3 min

Rest 3 min between rounds