Workout of the Day January 29, 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

Build to a challenging set of 5
Do 2 sets -10% of what the last challenging set was.

Part 3

Row 50 Cals

Take turns on the rower. This shouldn't take more than 3-3:30 at most. Go hard!

Part 4

Tabata Core

1- Stir the Pot
2- v ups
3- Chinese Reverse Plank

This is 8 rounds per station of 20 sec on 10 sec off. Do all 8 at one station, then move to the next after you rest as needed.














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

3 Rounds

8 Bulgarian Split Squats per leg
Rest 45 seconds
8-10 Dumbbell Bench Press
Rest 45 seconds
15-20 Pull ups
Rest 45 seconds

Put weight on your body for the split squats. Dumbells or barbell.

Part 3

Three rounds for time of:
Run 400 Meters
20 Goblet Squats

Choose a heavier Kettlebell for the goblet squat.