Workout of the Day August 14, 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
 
This a partner workout
Partners will switch after each full completed round

8 min
16 Kettlebell Swings
8 pull ups

Rest 4 min

8 min
8  burpee box step ups
8 dips

rest 4 min

8 min
8 alternating dumbell hang power snatch
8 v ups

If you have no partner rest exactly as long it takes you to complete the round before starting the next round. Video below for the hang power snatch.

Part 3

100 Sit ups



 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

3 Rounds

1 min bike
1 min goblet squats
1 min dumbell push press
1 min Step ups
1 min bike
1 min rest 

The clock doesn't stop or reset, it runs the whole time. Try to minimize time in your transition from movement to movement.

Part 3

5 Sets

Plank 15 sec
Rest 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 Push ups
10 squats
10 back ext

Part 2

4 Rounds

10 Front or Goblet squats
Rest 45 sec
10 Pull ups
Rest 45 sec
Plank 45 sec
Rest 45 sec

Part 3

6 min

6 Dumbell thrusters
6 Step ups holding Dumbells