Workout of the Day August 25, 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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2 

4 Rounds

a) In 2 min
6-8 Towel Pull ups
10 Burpees

b) In 2 min
Run 0.12 mi or once around 89 or 1.5 around 88 (figure it out)
6 Heavy Goblet or Front Squats

The way this works is do the part "a" in under 2 min, rest the remainder of the 2 min. Then do part "b" in under 2 min and rest any remaining time. Repeat this for 4 sets (16 min total). Sub in a 200-250M row if you don't want to run.

Part 3

3 Rounds

12 Dumbell Deadlift
9 Back ext
6 Good morning holding a dumbell in the front

Part 4

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

4 rounds
 
8 Step ups per leg (do all one side then the other)
Rest 45 sec
8-10 l sit dumbell press
Rest 45 sec
10-12 Single arm bent over row per arm 
Rest 45 sec

Part 3

3 Rounds

Bike Sprint HARD 1 min
2 min rest between rounds

Part 4

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

5 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat
 
Build to a challenging set of 5
-15% for 2 sets of 5

Part 3

Bench Press

10-10-10
Do a set of 10 push ups between each set 

Part 4

30 Thrusters
30 cal row
20 Thrusters
20 cal row