Workout of the Day January 18, 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
5 Push ups
10 squats
10 back ext

Part 2

4 Rounds
30 calorie row or run 0.25mi or bike sprint hard for 2 min
15 Burpees
15 Push press

Rest 2 min Between Rounds.

I'd like to see 2 people use the rower. Just have the second person start a min after the first gets off. Remember to use the legs in the push press.

Part 3

3 Sets
45 sec/ arm single armed farmers carry
60 sec plank

Rest as needed between sets.



 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 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

Back Squat

5-5-5-5-5

Part 3

12 min
12 kettlebell swings
12 lunges holding the kettlebell
Run 0.12 mi