Workout of the Day April 3, 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
10 squats
10 back ext

Part 2

30 Pull ups

Try to get as many as you can. If you are absolutely done, go to hard ring rows

Part 3

10 min
200M farmers carry
84 Walking lunges
25M single arm kettlebell overhead walk Right side
25M single arm kettlebell overhead walk Left side
...
Right into
...
10 Min
10 Kettlebell swings
10 Wall balls

Set everything up for the session as the clock won't stop. In the first 10 min you might get to start a second round.

 

Part 4

If time allows Core




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 Push ups
10 squats
10 back ext

Part 2

20 Ring rows

Part 3

20 min
100M farmers carry
2 min bike
25M single arm kettlebell overhead walk Right side
25M single arm kettlebell overhead walk Left side

Part 4

Plank

:25 on
1:35 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


5 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

10 Rounds

9 Thrusters
35 Jump ropes

Use dumbells or barbells for the thrusters.

Cool down with a row or bike if you want.