Workout of the Day May 5, 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

5 Push ups
7 Squats
10 back ext

Part 2

21 -15-9

Thrusters
Towel Pull ups

Thrusters can be with barbells or dumbells.

Rest Min 10 -15 min between part 2 and 3
 
Part 3

10 Min

1 Sled Drag
4 Manmakers
8 Alternating Dumbell Snatch



 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

L seated dumbell press
6-6-6-6-6

Video below

Part 3

5 Rounds

30 sec hang on a pull up bar
30 sec rest
1 min step ups
30 sec rest
2 min bike
30 sec rest

Part 4

Plank
3 sets
30 sec

Do only if time permits. Rest as needed between attempts. 



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

5 Rounds

Row 500M

Rest 1:1. So if it takes 2 min to row, rest 2 min before starting the next set. Feel free to run 0.25mi on the treadmill instead.