Workout of the Day July 29, 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 back ext

Part 2
 
In 5 minutes
Run 
Row as many meters as possible

Rest exactly 5 minutes, and then . . .

5 minutes
4 Pull-Ups
12 Air Squats

Rest exactly 5 minutes, and then . . .

In 5 minutes
Run
Row as many meters as possible.

Rest exactly 5 minutes, and then …

Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press
10 V-Ups

For the run, make it 4 times around 88, 3 plus a little bit around 89 or 0.37 mi on the treadmill. Sub in a 2.5-3 min hard bike sprint.

Part 3

If you're up for it... 

3 Rounds
1 - 1.5 min plank
rest 1 min between


 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 Push ups
10 squats
10 back ext

Part 2

5 Rounds

5 Ring Rows
10 Step ups
15 Dumbell Push Press 
Rest 2 min

Part 3

3 Sets
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

Back Squat
 Build to a challenging set of 5
2 sets at -20%  for 5 reps

Part 3

3 sets
8 single arm bent over row per arm w dumbell
8 bulgarin split squats per side holding a dumbell in each hand

Part 4

3 sets

Max effort hollow hold
Right into
Max effort hanging knee raises