Workout of the Day August 17, 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

5 Push ups
10 squats
10 back ext

Part 2

4 Sets

3 min light
2 min moderate
1 min hard

Choose Bike or row. If you're running, make it a brisk walk, a moderate jog and a hard run. I would prefer you to share apparatus and switch between biking and rowing.

Part 3

30 Kettlebell Swings
20 Manmakers
30 Towel Pullups

Part 4

3 sets
1 min plank
1 min rest



 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

After every 2 min of biking, get off and do 2 laps farmers carry around the washrooms inside 89.
The time is a total time for all the work, biking and carries.

Part 3

5 Sets
 
15 sec plank 45 sec rest



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
- 10% for 2 sets of 5 reps 

Part 2

Push Press

Build to a challenging set of 5
- 10% for 2 sets of 5 reps 

Part 3

20 Thrusters
20 Burpees
20 Cal row

Go hard. Use dumbells or a barbell for the thrusters. Stagger start so no one is waiting for the rower.