Workout of the Day April 27, 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

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

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. Chose and appropriate load, there are 100 reps. If you want, do the ladder to only the 10 rep mark, don't do the way down.

Part 3

3 Rounds

Row 1000m
Run 0.5 mi
Rest 3 min

Run could be 6 times around 88 or 4 times around 89. If you are unable to run, bike at a steady working pace on the bike for  4 min. This should be sweaty.


 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

3 Rounds

1 min single arm Farmers Carry (30 sec per arm)
1 min Bike
1  min Dumbell Push press
1 min Bike
1 min rest

Part 3

3-4 Rounds

Plank
25 sec
Rest (no longer than 2 min)



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

4 Rounds

30 sec push ups
30 sec rest
30 sec sit ups
30 sec rest
30 sec alternating reverse lunges (holding dumbells)
30 sec rest
30 sec sit ups
30 sec rest
30 sec mountain climbers
30 sec rest
30 sec pull ups
30 sec rest