Workout of the Day December 28,2017

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
5 Push ups
10 squats
10 back ext

Part 2

5 Rounds

30 Kettlebell Swings
15 Burpee box step overs
Rest 1 min between rounds

Part 3

3 Rounds

12 L sit dumbell press
Rest 30 sec
6 dips
Rest 30 sec
20 sit ups
Rest 90 sec

Part 4

15 min Cardio (row, run or bike. Priority in that order).

Do this if you don't mess around and have enough time. This is an 80% effort.


TB/ The Next Day Workout

Part 1 

3 Rounds

7 Push ups
10 squats
7 back ext

Part 2

Back Squat
Build to a challenging set of 5
Then -10% for 2 sets of 5
Take between 15-20 min total for this

Part 3

5 Sets

In 4 min
10 Pull ups
15 Thrusters
10 Calorie Row

When you finish the work, rest until the 4 min has passed then start the next round. 

Part 4

3 Sets
12 Bicep curls
Rest 30 sec
8 Good Mornings (lighter)
Rest 60 sec

Part 5

3 Sets
8 Barbell Rows (lighter)
Rest 30 Sec
12 Rolling Tricep extension
Rest 60 sec

Part 6

Side Planks if time permits
45 sec per side for 3 sets