Workout of the Day August 9, 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

Back Squat

Build to a challenging set of 5
 -20% for 2 sets of 5

Part 3

Run
21 pull ups
Run
18 Push Press (dumbell)
Run
42 Kettlebell Swings
Run
18 Push Press
Run
21 pull ups

For the run go 3 times around 88 or 2 around 89 or 0.25mi on the treadmill. Sub a 400M row or a 2:30 bike.

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
 
2 min bike
90 sec step ups
60 sec farmers carry 
30 Sec plank

1 min rest between rounds

The clock doesn't stop. It will continue to run, so each round will take 5 min exactly, plus the rest. Make a quick transition between movements.



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

6 Rounds
 
In 2 min
Row 200M
8 Buprees

This should tske you no longer than 1:30-1:40. If  it takes you longer in the first round, cut the burpees or the row back. Sub in a 50 sec hard sprint on the bike.

Part 3

Tabata
Stir the pot
Walking lunge

Do 8 rounds of 20 on 10 off of the first movement, then do the lunges next in the same fashion.