Workout of the Day March 18, 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

Build to a challenging set of 3
-10% x 3 reps x 2 sets

Part 3

12 min

10 Pull-Ups
20 Alternating Reverse Lunges with Dumbbells
30 Sit-Ups


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

5 Rounds

5 Burpees with hands on box, no push ups
10 squats
60 sec bike sprint
Rest 2 min between rounds

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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bench Press

10-10-10

Part 3

Row 2 km