Workout of the Day March 23, 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

4 Rounds
8 L-Seated Dumbbell Press
Rest 60 seconds
10 Bent over dumbbell row
Rest 60 seconds
100m single arm farmers carry (switch at 50m)
Rest 60 seconds

Part 3

3 Rounds
Every 6 minutes
Row 500 Meters
15 Burpee Box Jump or Step-Overs

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 sprint 30 sec
Bike light 30 sec

Part 3

3 sets
45 sec per arm Single arm 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 squats
10 back ext

Part 2

60 cal row
50 jump ropes
40 wall balls
30 push ups
20 pull ups
10 turkish get ups