Workout of the Day April 8, 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

5 Push ups
10 squats
10 back ext

Part 2

1 min Back Squats at a heavish weight
1 min of bench press at a heavish weight
45 sec back squats at a medium weight
45 sec of bench press at a medium weight
30 sec back squats at a lighter weight
30 sec of bench press at a lighter weight

Rest 2-3 min between each component.

Build to your starting load. Sets do not have to be unbroken. Rest as needed in the timed work. Focus on form and position. If either begin to deteriorate, rest or stop.

Part 3

35 pull ups

Part 4

3 rounds
7 dumbell snatch per side
14 push ups
21 calorie row

Sub a 90 sec bike sprint or a 0.12 treadmill run or 1 time around 89 and 2 around 88. I'd prefer to see everyone row.


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 squats
10 Back ext

Part 2

4 min
10 step ups
5 push ups 

Rest 4 min

4 min
5 ring rows
10 Squats

Part 3

4 rounds
Bike hard 30 sec
Bike light 90 sec



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

Run, bike or row
30 sec on
3 min rest
1 min on
2 min rest
2 min on
1 min rest
3 min on
30 sec rest
2 min on
1 min rest
1 min on
2 min rest
30 sec on