Workout of the Day June 19, 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
5 squats
10 back ext

Part 2
 
In teams of three, take turns doing full rounds till everyone completes 10 rounds each of:

6 Burpees
9 Goblet Squats
12 Kettlebell Swing

So, the first guy will do the 6, 9, 12. Then the second guy will do the 6,9,12. Then the third guy will do the 6,9,12. Do this till each completes 10 rounds. If you want to scale the work, cut the number of rounds to 8 or 7.  If you are doing this by yourself or in teams of 2, rest accordingly. Like do the math to rest twice as long as it takes you to complete if you are by yourself, for example.


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 squats
10 back ext

Part 2

Goblet Squats
10-10-10

Increase the weight as you go from one set of 10 to the next.

Part 3

4 rounds

2 min bike
10 Push ups
20 sec plank
30 sec bike sprint

Rest 2 min between rounds 


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

4 Rounds

8-10 Dumbbell Bench Press
Rest 45 seconds
12 Jump Squats
Rest 45 seconds
8-10 per arm of Single-Arm Dumbbell Row
Rest 45 seconds

For the jump squat, use no weight, or very little weight and squat down and jump like an inch of the ground.

Part 3

5 Rounds

10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells
Rest 60 seconds