Workput of the Day January 8, 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
10 squats
10 back ext

Part 2

Shoulder Press
Work to a heavy 3

Part 3

Dips
5 sets of 5 reps
Add weight as needed (dumbell held in place between knees) and use the bars

Part 4

4 Sets
10 per side 1 Arm Dumbell Row
Rest 60 sec
8 per side alt dumbell curls
Rest 60 sec

Part 5

3 Rounds

12 dumbell JM Presses
Rest 60s
15 Banded Pushdowns
Rest 60 sec

Part 6

100 Russian Twists





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

For 30 min

Row 500M
Run 0.25 mi
Bike 2 min 

Transition between movements quickly