Workout of the Day February 22, 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 Push ups
10 squats
10 back ext

Part 2

For 24 min (6 rounds)

Every minute, on the minute alternating between:

Minute 1 –Row 150-200m
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Dumbell Thrusters
Minute 4 – 4-6 Pull-Ups

Part 3

Lunges

Part 4

Core

Tabata (8 rounds 20 on 10 off all in a row per movement)

Stir the pot

v ups

After the 2 tabatas:

3 sets

single arm farmers carry 45 sec per arm

TB

Part 1

3 Rounds

10 Push ups
10 squats
10 back ext

Part 2

For 24 min (6 rounds)

Every minute, on the minute alternating between:

Minute 1 –Bike Sprint 40 sec
Minute 2 – 10 Kettlebell Swings
Minute 3 – 10 Dumbell Push Press
Minute 4 – 4-6 Ring Rows

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
10 squats
10 back ext

Part 2

8 min 

32 jump ropes

16 alternating dumbell snatch

8 burpees 

Rest 8 min

8 min

32 Jump ropes

16 L seat Dumbell press

8 Burpees