Workout of the Day June 30, 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 Push ups
10 squats
10 back ext

Part 2

Back Squat
10-10-10-10-10

 Part 3

Bench Press
10-10-10-10-10

Part 4

In 12 min

1 Pullup
1 Dip
2 Kettlebell Swings
2 Pull ups
2 Dips
4 Kettlebell Swings
3 Pull ups
3 Dips
6 Kettlebell Swings

Continue adding 1 rep of the pull up and dips and 2  of the kettlebell swings till you reach 12 min. 


 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

7 Rounds
 
Row 30 sec
Rest 60 sec 

Part 3

3 sets
Plank 30 sec


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

6 sets
 
Row 500M
Rest 1:1

So rest as long as it takes you to row. 

Part 3

Tabata
Deadbug with balance ball
Hanging Knee raises