Workout of the Day October 9, 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

3 Sets

8-10 Back Squats
Rest 45 sec
8-10 Pull ups
Rest 45 sec
15-20 Kettlebell Swings
rest 45 sec
Plank hold 30-45 sec
Rest 45 sec

Part 3

This Part is a partner workout, you will need 2 people
Complete Full rounds then switch Partners

10 Min

10 Goblet squats
5 Burpees

Part 4

Tabata Core
Stir the pot
V ups

IF time permits, 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

5 Push ups
5 squats
10 back ext

Part 2

 3 sets

Dumbell Bench Press
7-8 reps per set
Dumbell Prone Row
6-8 reps

Part 3

3 Sets
Max effort ring row
20 sec plank

Part 4

4 sets

10 Squats
10 Push ups
20 sec bike sprint
60 Sec rest 

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

Build to a challenging set of 5 in the back squat
-10%x 5 reps x 2 sets

Part 3

3 Sets

10 Bulgarian split squats per side Holding dumbells
5 Box jumps

Part 4

Row 500m
40 Kettle bellswings
30 Pull ups
20 Burpees
Row 500M