Workout of the Day August 6, 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

4 Rounds

8 Pull ups
Rest 45 sec
12 Dumbell Bench Press
Rest 45 sec
16 Kettlebell Swings
Rest 45 sec

Part 3

8 min

5 Renegade Rows
20 walking lunge steps holding onto both dumbells from renegade row

Part 4 

3 Sets

Max Effort hollow hold
Max effort hanging knee raises
Rest 90 sec








 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

In 3 min
Row 250 M
10 Kettlebell swing 

Finish the work then rest the remainder of the time left in the 3 min

Part 3

3 Rounds

Plank 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

in 12 min
Push press
Build to a challenging set of 5

Part 3

Row 5 km

If there are a few people doing this, have one person row first, the other the Push press first