Workout of the Day February 25, 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

This is a partner workout.

30 min
Run 0.25mi or Row 500m (prioritize running)
30 Step ups or box jump up/ step downs
30 wall balls

Team members will aternate tasks with only one partner working at a time. So partner 1 will run, partner 2 will box jump, partner 1 will wall ball, partner 2 will run...

Part 3

3 Sets
Side plank right 1 min
Rest 15 sec
Side plank Left 1 min
Rest 15 sec
30 sec Prone plank
Rest 1 min



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 squats
10 back ext

Part 2

Take 20 min for:

Shoulder Press
1-1-1
Push Press
3-3-3

Part 3

3 rounds
8 per side half kneeling single arm kettlebell press
45 sec per side single arm front rack kettlebell carry

Keep the elbow down and the kettlebell in front of the body for the front rack carry.

Part 3

2 Rounds

90 sec bike sprint
30 sec rest
90 sec dips
30 sec rest
90 sec row
30 sec rest
90 sec push ups
30 sec rest