Workout of the Day January 24,2017

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

Strict Shoulder Press

Build to a challenging single rep
-20% of 2 sets of 3

Don't use your legs.

Part 3

21-15-9

Hang power cleans
Dips

If you are using a barbell for the hang power cleans don't do over 75-95 lbs. If using dumbells don't use heavier than 35lb per hand. 

Part 4

3 Sets

15 Dumbell curls
30 banded tricep extensions

Part 5

Tabata 
Dead bug
v ups


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

7 squats
10 back ext

Part 2

60 Jumping Lunges
40 Kettlebell swing to eye height
20 Push-Ups
10  Pull ups
0.5 mi run
10 Pull ups
20 Push-Ups
40 Kettlebell Swings to eye height
60 Jumping Lunges

Part 3

Minute 1 –10 Ring Rows
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 –Prone Plank 40 sec
Minute 5 – Hollow rock hold 40 sec