Workout of the Day February 19, 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

In 15 min
Build to a Tough set of 3

Part 3

7 Rounds

Row 250M
10 Hang Dumbell Snatch (5R then 5L)
Rest 1 min between rounds

Rest 2 min

7 Rounds
Bike sprint 1 min
10 Hanging Knee raises or V ups


If there is too much work in today, this will likely take 70 min, don't do the squats. Part 3 is a sprint with a recovery.

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 Ring rows
10 squats
10 back ext

Part 2

3 rounds

1min bike
1 min farmers carry
1 min push ups (from on toes or knees)
1 min kettlebell swings (light)
1 min rest

Part 3

4 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

3 Rounds

10 Pull ups
5 Push ups
7 squats
10 back ext

Part 2


4 Rounds

6 Deadlift (light to moderate loading only)
Rest 60 seconds
8 Single-Arm Dumbbell Press (8 per arm)
Rest 60 seconds
60 second farmers carry
Rest 60 seconds

Part 3

2 Min row
2 Min of Kettlebell Swings
2 Min of Push-Ups
2 Min Squats