Workout of the Day November 29, 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. 

There is lots to do. Move with purpose.

Part 1


3 Rounds

10 Push ups
10 squats
10 back ext

 Part 2

Front Squat
4-4-4-4-4-4

Stay more modest in your loading.

Part 3

4 Rounds

12 pull ups
18 step ups
24 Goblet Squats 

Part 4

i) lunge
ii) Stir the pot 20 sec/ direction 20 sec rest
iii) side planks 3 sets 45 sec per side
Do of these what you have time for


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 Push ups
10 squats
10 back ext

Part 2

 3 sets
20 Banded good mornings
10 back ext on ball
***then***
3 sets
10 pull ups
10 dumbell push press

Part 3

14 Rounds
Row 500m
Rest 90 sec between rounds 

Sub in a 2 min bike or a 0.25mi treadmill run.

If tight on time just do parts 1 and 3.