Workout of the Day December 12, 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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Front Squat
9 sets of 2 reps
 One set every 60 s

Keep weight to 75% effort, focus on moving the bar quickly. Speed is the goal. Make sure to drive the elbows up while squatting.

Part 3

3 rounds

10 Single Leg rdl with dumbells per side
10/ side  Dumbell Reverse lunges

Part 4

50 Jump ropes
50 sit ups
40 Jump ropes
40 sit ups
30 Jump ropes
30 sit ups
20 Jump ropes
20 sit ups
10 Jump ropes
10 sit ups





  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 
5 Push ups
10 squats
10 back ext

Part 2

20 min

15 Thrusters
10 Burpees
10 Pull ups
10 dips 

Thrusters should be on the lighter side. If using a barbell don't use more than 65-75#.

Part 3

15 min 
Row, bike or run

3 min easy
3 min hard
3 min moderate
3 min hard
3 min easy

I prefer the row over the other modalities.