Workout of the Day February 6, 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 challenging Set of 4

 Part 3

3 rounds

In 2 min complete one station
Station 1: 8 Bent over rows
Station 2: 20 Walking Lunge steps Holding dumbells
Station 3: 60 Sec plank

You have 2 min to complete the work at each station. Once it is done, rest till the 2 min is up and start at the next station. Go down the list of stations. This is 18 min.

Part 4

3 Rounds

In 6 min
Row 500M or run 0.25mi or bike sprint 2 min
30 Kettlebell Swings
15 L seated Dumbell presses

Same as part 3. Complete the work and rest till the 6 min is up, then start the next round.

TB 


Part 1

3 Rounds

8-10 Ring Rows
8-10 Push ups
8-10 squats


Part 2

20 min
90 sec sprint on bike
45 sec/ arm single armed farmers carry




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 Push ups
10 squats
10 back ext

 Part 2

Push press
work to a challenging set of 5

Part 3

20 min
Every min on the min alternanting
Min 1: 8 Pull ups or ring rows
Min 2: 8 Burpees

Min 1 do the pull ups then rest the rest of the min. Min 2 do the burpees then rest the remainder of the min. If 8 seems too much on 1 or both movements, adjust as needed. There is a total of 10 sets per movement.