Workout of the Day July 21, 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

7 Push ups
7 squats
10 back ext

Part 2

10-9-8-7-6-5-4-3-2-1
Pull ups
Dips

Sub in ring rows or banded pullups as needed. On the dips, you can add your toes touching the floor to scale or use a band. Sub push ups as needed

Part 3

3 Rounds

10 Kettlebell Swings
10 Goblet Squats
10 Lunges Holding Kettlebell

Part 4

Tabata Hollow rock Hold
(8 rounds of 20 on 10 off)
***Then***
3 max effort sets of hanging knee raises
Rest as needed


 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

4 Rounds

10 Single arm Bent over rows per arm
Rest 45 sec
20 Step ups
Rest 45 sec
10 Dumbell Shoulder Press
Rest 45 sec
20 sec hang on the pull up bar 

Keep pulling the shoulder blades down when hanging on the bar. 

Part 3

3 Sets 25 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

5 Rounds

Run
7 Dumbell Push press
14 Reverse Lunges holding a dumbell in each hand.

For the run, 2 times around 89, 3 around 88, or 0.25mi on the treadmill. Sub a 500M row.


Don't do the "rocking" hollow rock