Workout of the Day February 11, 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 3
Then..
-10% for 2 sets of 3 reps

Part 3

Push press

10 min to build to a challenging set of 2

Part 4

3 Rounds
Row 500M
15 Dumbell Thrusters
Rest 3 min


TB


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
12 Ring rows
60 sec Farmers carry (1 dumbell or kb/ hand)
Bike sprint 60 sec
Rest 2 min between rounds

Part 3

3 sets
Plank 20 sec
Rest 1:40

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

20 min

5 pull ups
10 push ups
15 squats

This is the only part for the day. Prep well coming into the session, maybe address any tight hips or legs prior to the session. Do a through head to toe warm up to ensure you are prepped for the session.