Workpit of the Day June 22, 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
10 back ext

Part 2

4 Rounds
8-10 Dumbbell Bench Press
Rest 45 seconds
12 Ring Rows
Rest 45 seconds
45 sec Side Plank each side
Rest 45 seconds

Part 3

4 Rounds

Run
25 Push-Ups
20 Air Squats

Run is 0.25 mi or 3 times around 88 or 2 around 89. Sub 2 min bike sprint.

Part 4

If time permits
Tabata Dead Bug
then
Tabata plank

 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

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

20 min

45 sec per side Single Arm Farmers Carry
90 sec walk on tradmill at max incline
10 single arm bent over row per side

Part 3

3 sets
25 sec plank

Rest as needed



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

Part 3

Every min on the min
7 Pull ups
7 Thrusters

Do both movements every min until you can't complete the work in the 60 sec.