Workout of the Day January 26, 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

30 min alternating movements every min:

Min 1: 12-15 cals on the Rower
Min 2: 6-8 Burpees (10 if you're feeling spicy)
Min 3: 5 Thrusters

So min 1 do the row, rest till the end of the min. In min 2 do the burpees, rest till the end of min 2. Min 3 do the thrusters, then rest the remaining time. Do this for 10 sets.

Part 3

Only do if you're feeling decent after. Don't do lunges if doing the next morning workout below.
Lunges or core work.


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
10 Push ups
10 squats
10 back ext

Part 2

Bench Press
5-5-5-5-5

Part 3

15 min

10 Push Press
20 Walking lunge steps (holding a kettlebell to increase loading if you want)
10 Dumbell Snatches

Use dumbells or barbells for the push press.