Workout of the Day May 10, 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
5 squats
10 back ext

Part 2

4 Rounds

15 Kettlebell Swings
10 Goblet Squats
100' single arm overhead carry w kettlebell (switch sides after 50')

Rest 10 min

3 Rounds

10 Pull ups
10 dips
20-25 wall balls


 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

3 squats
10 back ext

Part 2

7 min
 
10 Squats
7 Kettlebell Swings
200' farmers carry (weight in each hand)

Rest 7 min

7 min
 
5 ring rows
7 push ups
14 step ups 

Part 3

3 rounds

Plank 25 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

Part 2

0.25mi run
30 hanging knee raises
0.25mi run
30 sit ups
0.25mi run
30 hangning knee raises
0.25mi run
30 sit ups

You can also run 2 times around 89 or 3 around 88. Sub a 2 min hard bike or a 400M row.