Workout of the Day October 23, 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

This is a Partner Workout:

4 Rounds

1 Min Row
1 min rest
1 min Air squats
1 min rest
1 min kettlebell swings
1 min rest
1 min burpees
1 min rest 

In this partner 1 does the row, once the min is up he gets off the rower and partner 2 goes, then partner 1 starts the air squats... The clock never stops.



  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

Shoulder press
4-4-4-4-4

Use bar

Part 3

3 sets
 
6-8 per side Bulgarian Split Squat
6-8 Single arm bent over row
6-8 Single arm seated dumbell press
 Rest 60 sec between sets

Part 4

3 sets

15 Bicep Curls
15 Tricep Ext
Rest 60 sec between sets

Part 5

3 Sets

Side plank 45 sec per side

 
The Next Morning Workout 


Do the TB workout