Workout of the Day February 14, 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 squats
10 back ext

Part 2

27-21-15-9

Row cals
Push ups

Rest 5 min

27-21-15-9

Walking Lunge steps holding onto dumbell in each hand
Pull ups

If the pull up volume seems high, incorporate ring rows. You could also do 21-15-9-6

Part 3

3 sets
1 min side plank left
1 min side plank right
rest 30 sec
1 min prone plank
Rest as needed between sets



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 Squat
Build to a challenging set of 2 with a 2 sec pause in the bottom of the squat
-10% for 2 sets of 2 with no pause

Part 3

Good Morning
8-8-8-8
Use a barbell. Brace hard and keep the chest up. Keep loading lighter if unfamiliar with movement. Skip if unknown to you.

Part 4

For 20 min
Every min on the min, alternating movements
Min 1- 32 skip ropes
Min 2- 16 Jump Lunges
Min 3- 12 Kettlebell Swings
Min 4- 8 Dumbell Push Press (heavier)