Workout of the Day December 7, 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

Every min on the min
Bench press
9 sets of 3 reps

The bar should be moving fast. Focus on speed, load will be in the 60% range

Part 3

Every min om the min
push press
6 sets of 3 reps

Work around the 70-80% range

Part 4

3 sets

3 Sets
Dumbell bench press (20-15-10 reps 20 in set 1 then 15 in set 2 then 10 in set 3.)
Banded tricep push downs

Part 5

3 sets
15 Bent over Row using dumbells
10 Bicep curls

Part 6

Russian Twists
Do 100 reps holding a plate 


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. 

There is lots to do. Move with purpose.

Part 1


3 Rounds

10 squats
10 back ext

Part 2

5 Rounds
In 3 min do
10 Pull ups or ring rows
15 Push ups
10 single arm dumbell snatch

Only do 1 set of these every 3 min, if you finish in 90 sec, rest the remaining 90 sec till the next round. 

Part 3

3 sets
45 sec per aem single arm Farmers carry
10 Good mornings


Part 4

Tabata V ups
8 sets of 20 on 10 off