Workout of the Day October 17

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
 

This is a team of 2 workout. Partners will do a complete round of each part before switching partners.

 

8 Min

16 Kettlebell Swings

8 Pull ups

 

Rest 4 min

 

8 min

8 burpee box step over

8 Dips

 

Rest 4 min

 

8 min

8 Alternating Dumbell Snatch

8 v ups 

Part 3

 

Tabata

Stir the POt 

Side Plank

 

Part 4

 

Lunge

  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 back ext

 

Part 2

 

3 Rounds

 

1 min Walk at max incline

1 min rest

1 min row

1 min rest

1 min air squat

1 min  rest

Part 3

3 sets

Side plank 25 sec per side

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

 

Back Squat

3-3-3-3-3

 

Part 3

 

3 sets

 

8 Bent over rows

8 Ring rows 

 

Dumbells or barbels for rows, build in load. This isn't a race

 

Part 4

 

3 Sets

 

15 Dumbell Curls

15 Dumbell Reverse Lunges