Workout of the Day October 20, 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 Push ups
10 squats
10 back ext

Part 2

4 sets

8 Half kneeling single arm land mine press per arm
rest 30 sec
12 Walking lunge steps
Rest 30 sec
20 Sec star side plank per side
Rest 60 sec

Part 3

Barbell Z press
8-7-6-5

Part 4

3 Sets

8 Incline Dumbell Bench Press
6 Dips
8 Single Arm Bent over row

Rest 20-30 sec between movements

Part 5

4 Sets

60 Sec hard pace on bike or rower
15 Dumbell Curls
20m bear crawl
50 Jump ropes
Rest 2 min between










TB

Do the above workout. Use dumbells if you want instead of the barbeel in the z press. And you can bike sprint for the 60 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

Back Squat

Build to a challenging set of 3
-20% for 2 sets and 5 reps

Part 3

4 Rounds

Row 500 M

Rest twice as long as it takes to row.

Part 4

8 Sets

Stir the pot 10 Sec each direction 20 Sec total
10 Sec rest

3 Sets
Plank 45 sec per side