Workout of the Day March 10, 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 Push ups
10 squats
7 back ext

Part 2

4 Rounds

500M Row or 0.25 mi run
20 Hang Power cleans or kettlebell swings
15 Pull ups or ring rows
Rest 2 min

Keep the hang power cleans lighter, no more than 75-85#. If 15 Pull ups is a lot for you, you can scale the number back or supplement them with ring rows, or just do ring rows.

Part 3

3 Rounds

6-9 Towel Pull ups
24 Walking Lunges
1 min bike sprint.

Part 4

4 Sets
45 Sec side plank per side
20 Good Mornings w empty bar
10 Ab Roll outs



 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
5 Push ups
10 squats
10 back ext

Part 2

4 Sets

3 Shoulder press + 3 Push Press

Part 3

3 Rounds

15 Banded Hollow Pull
Rest 60 sec
4-6 Seated Single Arm Dumbell Press

Part 4

5 Min
5 V ups
5 Single arm dumbell hang clean right arm
5 Single arm dumbell hang cleans left arm
Run .06 mi (100M)

Rest 2 min
 
5 Min
5 Hanging Knee raises
10 Alternating Dumbell push press
30 sec bike

Rest 2 min

5 min
8 sit ups
8 Push ups
8 Cal Row