Workout of the Day September 7, 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 squats
10 back ext

Part 2

3 Rounds

Run
50 Lunge steps
200' overhead walk

For the run go 3 times around 88, 2 around 89 or 0.25mi on the treadmill. Sub in a 500m row if you don't want to run. For the over head walk, take 1 kettlebell, hold over your head, go 100' then switch sides.

Part 3

10 min
Every min on the min
Alternate movements each min

Min 1: 30 sec push ups
Min 2: 16 kettlebell swings

Part 4

3 sets

45 sec plank right into 15 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 Ring Rows 
10 Push ups
10 squats
10 back ext

Part 2

24 min

Bike 30 sec hard then 30 sec light

Part 3

3 sets

Plank 30 sec
15 bicep curls
8 jumping pull ups 


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

5 Push ups
10 squats
10 back ext

Part 2

Back Squat

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

Part 3

21-15-9-6-3

Pull ups
Burpees
Hanging knee raises or sit ups

Part 4

3 sets

15 bicep curls
15 single arm bent over rows