Workout of the Day July 13, 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

5-5-5-5-5
Sled Drag

For this do a set of 5, then when in your working sets,
go right into a sled drag. Rest as needed after the sled drag before starting the next set of squats. Drag 20M there and back (20 large paces).

Part 3

3 rounds
Run
21 burpees

For the run do 3 laps at 89, 2 laps at 89 or run 0.25 mi on the treadmill. Sub in a 500M row as needed. 

Part 4

Tabata
Dead Bug
V ups

Part 5

If time permits lunge walk.


 
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
 
6 kettlebell swings
8 l sit press
10 Calories on the rower

Ensure the rower is set to meters

 Part 3

3 rounds

30 sec plank


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
3 Turkish Get-Ups per arm
Rest 90 seconds
12-15 hanging knee raises
Rest 90 seconds

Part 3

Every minute, on the minute, for 10 minutes:
6 Kettlebell Swings (heavier)
12 Sit-Ups