Workout of the Day September 26, 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 squats
10 back ext

Part 2

3 Rounds

8 Bulgarian Split squats  per side (hold dumbells to increase load)
Rest 45 sec
10 Narrow hand push ups
Rest 45 sec
Side plank 45 sec per side
Rest 45 sec

Part 3

4 Rounds

5 Pull ups (no kip)
10 Thruster
15 Cal row

Sub in a 1 min bike sprint for the row. Actually turn up the resistance and bike hard.

Part 4

Walking lunges
Core:
Stir the pot and v 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 squats
10 back ext

Part 2

3 Rounds
 
8  Goblet squats
Rest 45 sec
10 Push ups
Rest 45 sec
Plank 25 sec
Rest 45 sec

Part 3

3 Rounds

10 Ring Rows
10 Push ups
Bike Sprint 90 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 squats
10 back ext

Part 2

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

Part 3

Strict Shoulder press
10-10-10
These will be lighter

Part 4

10 Min
Alternating movements every min
Min 1: 10 Burpees
Min 2: 30 Jump ropes