Workout of the Day February 3, 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

2 Rounds

10 Push ups
10 squats
10 back ext

Part 2

Back Squat
In 15 min Build to challenging set of 4

Part 3

In 10 min
Build to a challenging set of 3 in the push press

Part 4

14 min

14 pull ups
14 dips
50 Wall balls
100 Jump Ropes



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

Run or Bike or Row

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