Workout of the Day May 26, 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 Pull ups
5 Push ups
10 squats
10 back ext

Part 2

Run 0.25 mi
30 L sit dumbell press
30 dumbell snatches 

Rest 10-15 min

40 Thrusters
40 Burpees
30 Thrusters
30 Burpees

Use a barbell or dumbells for the thrusters. You can run 3 times around 88 or 2 around 89.



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

3 Rounds

60 sec walk on treadmill at max incline
60 sec Ring rows
60 sec step ups
60 sec Kettlebell swings
60 sec l -sit dumbell press
60 sec rest

Break the work up in any 60 sec period as needed. Use dumbells for the push press. Use a running clock. The time doesn't stop for transitions.


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

3 Rounds

8 Goblet Squats (heavier, use dumbells prn)
Rest 45 sec
12 Ring rows
Rest 45 sec
20 Walking lunge steps holding onto dumbells
Rest 45 sec
8 Single arm bent over dumbell row per side
Rest 45 sec

Part 3

10 min

5 Pull ups
10 Kettlebell swings
20 squats