Workout of the Day June 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

7 Push ups
10 squats
10 back ext

Part 2

0:00-10:00:
Run 1mi on treadmill or 12 times around 88 or 8 times around 89 (Sub 2 km row or 8 min bike)
Max Burpee pull ups in time remaining
10:00-13:00:
Rest
13:00-20:00:
Run 0.5mi on treadmill or 6 times around 88 and 4 around 89 (sub 1km row or 4 min bike)
Max Kettlebell swings in time remaining
20:00-23:00:
Rest
23:00-27:00:
0.25mi run on treadmill or 3 times around 88 and 2 around 89 (sub 500M row or 2 min bike)
Max Thrusters in remaining time

Part 3

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

1 sled drag
2 Ring row
3 lSeat dumbell press
2 sled drags
4 Ring rows
6 l seat dumbell press
3 sled drags
6 ring rows
8 l seat dumbell press
4 sled drags
8 Ring rows
10 l seat dumbell press
3 sled drags
6 ring rows
8 l seat dumbell press
2 sled drags
4 Ring rows
6 l seat dumbell press
1 sled drag
2 Ring row
3 lSeat dumbell press

For the sled drag, pit 2 cones out 15-20M apart. 1 sled drag is one length of the 15-20M, 2 would be a there and back... Keep the elbows in front and knuckles facing each other in the l east dumbell press. 

Part 3

3 Rounds
Plank 30 sec
rest as needed


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 Push ups
10 squats
10 back ext

Part 2

4 Rounds

20 Single-Arm Overhead Kettlebell Walking Lunge steps
Rest 45 seconds
10 ring rows
Rest 45 seconds
15 Kettlebell Swings
Rest 45 seconds

Part 3

Five rounds for time of:
5 Dumbell Renegade Row*
(push-up, row left, push-up, row right)
20 V-Ups