Workout of the Day March 26, 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

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


Part 3

21-15-9
Thrusters
Burpees

Part 4

1:20 Plank
1:00 Chinese Reverse plank

Part 5

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 squats
10 back ext

Part 2

16 min
2 Walk around middle of hall with sandbag on shoulder
8 Push ups
16 Step ups onto 2-3 plates

Part 3

Plank
:20 on
1:40 off

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

Shoulder press
3-3-3-3-3

Part 3

Death by pull ups

On min 1 do 1 pull up. Min 2 do 2. Min 3 do 3. You get the idea. Go till failure.
Use ring rows as well.