Workout of the Day April 19, 2017

Whoops guys. I forgot to hit enter to post the workout to the blog for last shift. So here it is now. Sorry about that, in the future let me know if there is not a new workout up.


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

3 Rounds

12 bulgarian Split squat per side
Rest 60 seconds
2 Turkish Get-Ups per arm
Rest 60 seconds
60 Seconds skipping
Rest 60 seconds 

Try to hold onto dumbells for the split squats.

Part 3

20 Calories of Rowing
20 Wall Ball
20 V-Ups
40 Kettlebell Swings
20 V-Ups
20 Wall Ball
20 Calories of Rowing


Part 4

Core if time permits


 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

10 step ups (5 in a row per side)
Rest 60 sec
7 Push ups
Rest 60 sec
45 sec skipping
Rest 60 sec

Part 3

20 min
Bike
30 sec hard (crank up the resistance and speed)
30 sec light

Part 4

3 sets
Plank 25 sec
rest 1:35


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

Row 5 km