Workout of the Day March 7, 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

6 Rounds

15 Dumbell Push Press
10 Dumbell Front squats
5 Dumbell Burpee Box overs

Part 3

3 sets

1:10 plank
1:00 Chinese Reverse Plank

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

8 Ring rows
10 Push ups
10 squats
10 back ext

Part 2

20 min

Single arm Farmers carry around middle of main floor (one lap per arm)
10 Kettlebell swings to eye height (light)
20 Mountain climbers
1 min on the rower

Hands for the moutain climbers can go on a bench if you want.

 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 squats
10 back ext

Part 2

15 min
Push Press
Build to a challenging  set of 3

Part 3

10 min
25 Jump ropes
2,4,6,8.....etc Burpees
2,4,6,8... etc Dumbell snatch
After each set of jump ropes add 2 reps of the dumbell snatch and burpee.

Rest 5 min

10 min
15 Kettlebell Swings
15 box jumps or step ups
500' Shuttle run

Measure out a distance then run back and forth till you get to 500'