Workout of the Day November 2, 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

5 Push ups
10 squats
10 back ext

Part 2

Back Squat
Build to a challenging set of 3
Pause for a 3 count in the bottom
-10% for 2 sets of 3 not paused

Part 2

Reverse Lunge Holding dumbells
3 sets of 10

Part 3

Every min on the min
5 pull ups
10 Push ups
15 Squats

Achieve 1 round of the 5-10-15 every min, go as long as you are able to make the rep scheme each min. Max time is 20 min.

Part 4

8 sets
Stir the pot
10 s one direction, 10 s the other direction rest 20 sec

Side plank 44-60 sec per side
3 sets


  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 Ring Rows 
10 Push ups
10 squats
10 back ext

Part 2

4 sets

8 half kneeling kettlebell press
10 clamshell per side
10 single arm dumbell press
rest 60 sec between movements

Part 3

4 Sets
6-8 Dumbell bench press
6-8 bent over barbell row
 rest 60 sec between

Part 4

3 Sets
6-8 Dumbell step ups per side
6-10 pullups or ring rows
Plank 30-45 sec (add load to make harder)

30-45 sec rest after each movement

Part 5

3 sets

15 Goblet squats
30 sec max effort sit ups
10 alternating dumbell snatch


The Next Morning Workout 

Do the TB workout