Workout of the Day March 2, 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

Push Press
3-3-3-3-3

Part 3

4 min

9 Hanging knee raises
6 Thrusters
30 Jump ropes

Rest 1 min

4 min

9 Hanging knee raises
6 Thrusters
30 Jump ropes

Part 4

If time permits, lunges and core



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

4 rounds

8 No push up burpee
8 Ring rows
40 sec bike sprint

Rest 2 min between rounds

If you don't want to bring your hands to the floor you can put them on a bench for the no push up burpee.

Part 3

:20 plank
1:40 rest



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

Every min for 15 minutes
Minute 1 –8 Ring Rows
Minute 2 – 20 Mountain climbers
Minute 3 – 3-4 Turkish Get ups (try to use both hands)
Minute 4 – Plank 40 sec
Minute 5 – 30 sec overhead dumbell hold

This is 3 sets of each




Part 3

3 Minutes of Rowing
3 Minutes L-Seated dumbell presses
3 Minutes of Rowing
3 Minutes of Dips
3 Minutes of Push-Ups