Workout of the Day November 13, 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

Shoulder Press

Build to a heavy Single

Part 3

Single arm dumbell bench press

4 sets of 6 reps per side

Rest 90 sec Between sets

Part 4

3 Rounds 

15 seated band rows

15 banded tricep push downs

Rest 60 sec between movements

Part 5

3 Rounds

10 Alt dumbell curls each

15 Rolling tricep extensions
Rest 60 sec between rounds

Part 6

3 Rounds

20 v ups

45 sec side plank per side

  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

Alternating Movements

Every min on the min for  20 min

min 1: 10 Burpees

min 2: 16 cal row

min 3: 10 Pull ups

min 4: 16 Kettlebell Swings 

TB Scales these number back to 6, 12, 6, 12

Part 3

12 min

30 Banded pull aparts

50' farmers carry left side

50' farmers carry right side

20 Lunges

Part 4

8 Rounds

Stir the Pot

10 sec each direction w 20 sec rest between rounds 

The Next Morning Workout

Do TB workout