Workout of the Day July 24, 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

Bench Press

7-7-7-7

Do 4-5 plyo push ups after each set of bench

Part 3

7 Rounds

30 Sec Ring Rows
30 sec rest
30 sec Burpees
30 sec rest
30 sec Row for cals
30 sec rest

Part 4

Tabata stir the pot

Lunge and one more core drill if time allows 



 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

30 min bike
30 sec hard 30 sec light
Every 1500M (or 1 mi) perform 5 burpees

Part 3

3 sets
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

5 rounds

Row 500M

Rest 1:1

Part 3

100 sit ups