Workout of the Day March 15, 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

In teams of 2, complete a full round of the movements then switch partners:

10 min
10 Push Press

5 Burpees

Rest 5 min

10 min
Row 150 Meters
15 Kettlebell Swings to eye height

Part 3
Tabata:
Stir the pot
V ups

Part 4
Lunge

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
Bike 30 sec
Rest 2 min
Bike 1 min
Rest 90 sec
Bike 90 sec
Rest 1 min
Bike 2 min
Rest 30 sec
Bike 3 min
Rest 1 min
2 min
rest 90 sec
90 sec
rest 2 min
Bike 60 sec

Part 3

Plank :20
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

5 Push ups
10 squats
10 back ext

Part 2

Three Rounds

8 Goblet Squat
Rest 90 seconds
8 Pull ups
Rest 90 seconds
Bottom’s Up Kettlebell Carry x 100-Feet (50′ each side)
Rest 90 seconds

 Part 3
 
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters
Burpees