Workout of the Day February 14, 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

3 Rounds

8 Shoulder Press
Rest 60 seconds
8 Bent-Over Barbell Row
Rest 60 seconds
60 Second Plank
Rest 60 seconds

Part 3


4 Rounds

2 minutes
6 Dumbbell Push Presses
6 Renegade Rows

Rest 2 min between sets

Renegade row is a push up row on right, push ups row on left. See vid below.

Part 4

Lunge and core if time permits

TB

Part 1

3 Rounds

10 Ring Rows
10 Push ups
10 squats
10 back ext

Part 2

Goblet Squats
8-8-6-6

Use a kettlebell or dumbell for loading and try to increase the load each set.

Part 3

Bike

30 sec on
3 min off
1 min on
2 min off
2 min on
1 min off
3 min on
30 sec off
2 min on
1 min off
1 min on
2 min off
30 sec on

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

5 min Row or bike sprint

rest 2 min

Then:
 5 rounds

60 Jump ropes
10 alternating dumbell snatch

Rest 3 min Between rounds

Then rest 2 min

5 min Row or bike sprint