Workout of the Day May 29, 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
10 Push ups
10 squats
10 back ext

Part 2

4 Rounds
 
8-10 Shoulder press
Rest 45 sec
10 Russian Step ups per leg (do all on one side before the other)
Rest 45 sec
Farmers carry 25m there and 25m back

Part 3

Alternating every min for 15 min

10-12 Calorie Row
8 Burpees
30 Jump ropes

So, in min 1 do the row, min 2 the buurps, min 3 the ropes, min 4 the 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 Ring Rows 
10 Push ups
10 squats
10 back ext

Part 2

30 min bike

2 min warm up
26 min of 30 sec hard 30 sec light
2 min cool down

Get sweatty

Part 3

4 Rounds

Plank 25 sec

Rest as needed between sets



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

Work to a challenging, non maximal, set of 5
- 10% for 5 reps x 2 sets

Part 3

Bench press

Work to a challenging, non maximal, set of 5
- 10% for 5 reps x 2 sets