Workout of the Day August 22, 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
7 squats
10 back ext

Part 2

30 Cal Row (90 sec sprint on bike)
30 Goblet or Front Squats
20 Cal Row (60 sec bike sprint)
20 Goblet or Front Squats
10 Cal Row (30 Sec bike Sprint)
10 Goblet or Front Squats
10 Weighted Pullups
10 Cal Row (30 sec bike sprint)
20 Pull ups
20 Cal Row (60 sec bike sprint) 
30 Ring Rows
30 Cal row (90sec bike Sprint)

For the goblet or front squats, start with a lighter weight for the set of 30, heavier for the set of 20 and heaviest for the set of 10. If using only ring rows, start with hardest position and work to a easier position over the sets.

Part 3

3 Rounds

10 Bench Press
10 Push ups

Part 4

3 sets max effort plank (stop plank at 2 min max)
Rest 90 sec between attempts


 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

4 Rounds

1 min walk at max incline
2 min bike hard
3 min of:
                 5 Ring rows
                 7 Push ups
                 10 Step ups or squats

The clock doesn't stop, transition from  movement to movement quickly

Part 2

3 Sets

30 sec plank
Rest as needed



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 squats
10 back ext

Part 2

10 Rounds

8-10 Push ups
12 Box jumps or step ups
24 Jump ropes 

Part 3

3 Sets

12 Bicep Curls
15 standing Tricep extensions