Workout of the Day October 12, 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
5 Push ups
10 squats
10 back ext

Part 2

20 min

1 min bike
15 step ups
15 Dumbell Hang clean and overhead

Keep a steady 75% effort

Part 3

3 rounds

20 cal Row 
15 Burpees as fast as possible

This is a sprint. Balls out.

Rest 1:1 between rounds. So if it takes you 2 min to complete a round, rest 2 min. Do this in groups, once the first person is done the row, the next person starts the row etc.

Part 4

Lunge if time permits


  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

Goblet Squat
8-8-8-8

Go up in weight each set

Part 3

21-15-9

Ring Rows
Push ups 

Part 4

Plank
3 sets
30 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 Push ups
10 squats
10 back ext


Part 2

4 Rounds

10 kettlebell suitcase deadlifts per side
Rest 45 sec
15 Push ups
Rest 45 sec
10 Bulgarian Split squats per side
Rest 45 sec

Part 3

4 Rounds
Run
Treadmill on max incline
0.08 mi
Rest 1:1