Workout of the Day April 11, 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
5 squats
10 back ext

Part 2

21 Thrusters
12 Towel pull ups or regular pull ups
15 Thrusters
9 Towel pull ups or regular pull ups
9 Thrusters
6 Towel pull ups or regular pull ups
6 Thrusters
3 Towel pull ups or regular pull ups

If the volume of thrusters seems high, cut each number back by 3.

Part 3

Kettlebell Swing Breathing ladder
1-2-3-4-5-6-7-8-9-10

Take the same number of breaths between kettlebell swings as rest between sets. So, after 6 swings, take 6 slow deep breaths and then do 7 swings. Take 7 slow breaths then continue. 

Part 4

Core, if you have time.



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 Ring Rows 
10 Push ups
10 squats
10 back ext

 Part 2

20 min
Alternating every min on the min
Min 1- row 30 sec
Min 2- 7 kettlebell swings to eye height

Min 1 row the 30 sec, rest 30 sec then complete the 7 kettlebell swings the next min and rest till the next. Then row again.

Part 3

3 rounds
plank
30 on
90 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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Push press
Build to a challenging set of 3 in 15 min

Part 3

20 min
Alternating every min on the min
Min 1- row 12-15 calories
Min 2- 10 dumbell snatch

Min 1 row the 12-15 cals. Rest till the min is up and then complete the 10 dumbell snatch the next min and rest till the next min. Then row again, etc.