Workout of the Day September 10, 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

3 Rounds

Back Squat 8-10 reps
Rest 45 sec
12 Ring Rows
Rest 45 sec
45 sec per side, side plank 
Rest 45 sec

Part 3

In teams of  2
Alternate Rounds for 15 min

10 Dumbell thruster
5 pullups

In this, 1 partner does a complete round, then the other partner goes and does the same, Do this alternating style for the 15 min

 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

6 Push ups
10 squats
10 back ext

Part 2

3 Rounds

Goblet Squat 8-10 reps
Rest 45 sec
12 Jumping Pull ups
Rest 45 sec
20 sec per side, side plank 
Rest 45 sec

Part 3

3 sets

10 Step ups
10 Dumbell Push press
10 Ring rows

Rest as long as it takes to complete the work


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

Bench Press build to a challenging set of 10
-10% x 2 sets and 10 reps

Part 3

For 15 min
Every min on the min 
Alternate movements

Min 1: 8 Burpees
Min 2: 30 Jump ropes
Min 3: Row 12 Cals 

Part 4

100 sit ups