Workout of the Day February 27, 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

Back Squat
5-5-5

Part 3

15 min

12 step ups or box jumps
9 Kettlebell Swings to eye height (heavy)
12 Pull ups

Part 4

3 sets
45 sec per arm single arm farmers carry
45 sec Chinese reverse plank



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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

3 Rounds

1 min bike
30 sec rest
1 min farmers carry
30 sec rest
1 min dumbell push press
30 sec rest
1 min step ups onto 2 -3 45# plates (use a sandbag if you want)
30 sec rest

Part 3

Plank
:20 on
1:40 off

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 Rounds

Row 500M

Rest as needed. A min of as long as it takes to row. Just have one guy go, then the next, and then the next. You get the picture. These are hard efforts!