Workout of the Day June 11, 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

Back Squat

Build to a challenging set of 3
-20% for 5 reps x 2 sets

Part 3

Shoulder press
Build to a challenging single
-20% x 3 repsx 2 sets

Part 4

Tabata (8 rounds 20 on 10 off)
Stir the pot
Side plank (alternating each set, so a total of 4 per side)

Remember do all 8 rounds of one movement before switching.



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

5 Push ups
10 back ext

Part 2

4 min

5 no jump burpees
7 Ring rows
10 Squats

Rest 4 min

 4 rounds

80m single arm farmers carry (switch arms at 40M)
Bike 1 min
16 Step ups



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 Push ups
10 squats
10 back ext

Part 2
 

4 Rounds
 
10 Bulgarian Split squat per side
Rest 45 sec
12 Single arm bent over row per side
Rest 45 sec
10 Goblet Squat
Rest 45 sec
12 Ring rows or pull ups
45 sec rest 

Part 3
 
3 Rounds

Row 400M all out effort

Rest  2 min between rounds