Workout of the Day December 31, 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

Push Press

Build to a Challenging set of 3

Part 3

Bench Press

8-8-8-8

Part 4

3 Sets

12 Reverse Lunges with barbell on back
Rest 30 sec
10 Landmines per side
Rest 60 sec

Part 5

3-4 sets

Single arm Farmers Carry 45 sec per side
Plank 45 sec


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 Pull ups
10 squats
10 back ext

Part 2

Run 0.25 mi
30 Alternatning Single arm dumbell snatch
30 Push ups
Run 0.25 mi
20 Alternatning Single arm dumbell snatch
20 Push ups
Run 0.25 mi
10 Alternatning Single arm dumbell snatch
10 Push ups

Part 3

Row 15 min