Workout of the Day December 15, 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 squats
10 back ext

Part 2

5 Rounds

30 cal row
20 unbroken push ups
Rest 3 min between rounds

Scale back the push up number if 20 unbroken is too much. Rest as needed to achieve each set unbroken

Part 3

Every min on the min for 8 min
3-5 pull ups and dips
Rest 2 min
Every min on the min for 8 min
6-10 Burpees

For the burpees make a best guess as to how many you want to do then stick to it. Try not to drop the reps as you fatigue. 


TB/ The Next Day Workout

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

Shoulder press
Build to a heavy single

Part 3

Single arm dumbell bench press
4 sets of 6 reps per arm
rest 60-90 sec between sets

Part 4

3 Rounds
12 pull up
15 banded tricep push down
Rest 60 sec

Part 5

3 Rounds
10 dumbell curls
15 rolling tricep extensions
Rest 60 sec

Part 6

3 sets
15 Seated dumbell side bends per side
Rest 60 sec between