Workout of the Day November 10, 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

Deadlift

10 min to build to a non challenging set of 5 
Learn the positioning and how to hold the back strong. Watch each other, none of these should feel heavy. Don't look like a dog shitting in the woods doing this. Don't feel you need to keep going up in weight.

Part 3

In 15 min
Front Squat

Build to a challenging set of 5

Cross arms to opposite shoulder if your flexibility isn't there yet.

Part 4

4 sets

10 lunges per side holding dumbells
8 bent over barbell rows

Part 5

12 sets

30 Sec row sprint
60 sec rest

Keep track of cals, compare between halls. This can be done in teams of 3 where each person rows 30 sec in a 90 sec period.


  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

For 8 min
Every min on the min alternating movements

8 Kettlebell or Dumbell snatch
50' There and back single arm bottoms up kettlebell carry (switch hands at 50')

Part 3

4 Min row
1 min rest
4 min Turkish Get ups alternating every rep
1 min rest
4 Min farmers carry
1 min rest
4 min of:
8 dumbell hang cleans
8 v ups

Part 4

Walking lunges
Tabata 
Stir the pot 
side planks