Workout of the Day May 13, 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

12 Russian Step ups
10 Push ups
10 Good Morning
10 Goblet Squats
Farmers carry 20m there then back 2 times there and back

Part 2

Tabata

Sled Drag
Rest 1 min
Ring Rows
Rest 1 min
Wall balls
Rest 1min
Row 

For the Tabata, do 20 sec on 10 sec off for 8 sets per movement. Complete all 8 sets of one movement before resting and moving onto the next movement. Rest the 1 min between movements.

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 Ring Rows 
10 Push ups
10 squats
10 back ext

Part 2

20-25 min

Bike 30 sec lighter
Bike 30 sec hard

Part 3

Plank
3 sets
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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat
Build to a challenging (non maximal) set of 3
-10% x 3 repsx 2 sets

Part 3

Push press
In 10 min, build to a challenging (non maximal) set of 3

Part 4

Row 50 cals
25 Burpees
12 pull ups