Workout of the Day September 2, 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

Back Squat

10-10-10-10

Part 3

Alternating movements, every min on the min
For 20 min

Min 1:  5 sets of 10 pull ups/ after 5 sets of 10 hanging knee raises
Min 2: 5 shoulder press + 8 kettlebell swings (heavier)

For this alternate between between the 2 different movements. In the first min do the pull ups, once you complete 5 sets of pull ups, switch the movement to the hanging knee raises. In the second minute do 5 shoulder press ( use dumbells or barbells) then blast off the 8 kettlebell swings. Do this alternatning between movements for a total of 20 min. You will rest the remainder of the minute till you start the next movement.

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

24 min

Bike 
Every 2 min during bike do:
2 rounds
5 ring rows
8 Push ups
11 squats 

Part 2

3 sets
Plank 25 sec

Rest as needed between attempts.

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

Push Press

Build to challenging set of 3
-10% for 2 sets of 5 reps

Part 3

3 Rounds

1 min Wallballs
1 min kettlebell swings
1 min step ups
1 min push press (barbell preferred, but you can use dumbells)
1 min row
1 min rest