Workout of the Day January 29,2018

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
5 squats
10 back ext

Part 2

With a partner
30 min

30 wall ball
30 kettlebell swings
300M row each

Each partner completes 15 reps of each movement before the other can start. If this seems daunting, do the workout with a team of 3 and do 10 reps each and 250M row. Sub in a 1:30 bike or run instead of the row.

Part 3

3 sets

1 min side plank per side.



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 Push ups
10 squats
10 back ext

Part 2

Front Squats
8 Sets of 2 reps every 60-90 sec

Use a load around 80% of maximal.

Part 3

Good Mornings
4 sets of 8 reps

Use a barbell on the back for these. If that is not comfortable, use a kettlebell and hold it with both hands close to your chest. Keep the loading smart.

Part 4

Step ups holding onto dumbells
3 sets of 10 reps per leg
Rest 60 sec

Part 4

Single leg RDL with kettlebell
4 sets of 10 reps

Part 5

Russian twists holding onto a plate
Accumulate 100 reps

Part 6

Accumulate 100 Banded leg curls per side