Workout of the Day March 13, 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
10 back ext

Part 2

5 sets

1-3 wall walks

Sub in a 30 sec overhead double kettlebell hold for the wall walks

Part 3

5 sets

10 ring rows

Part 4

4 rounds

3 min
8 wall balls
10 hanging knee raises
14 deadlifts or sumo stance kettlebell deadlifts

Rest 1 min between rounds

 Part 5

10 min easy bike

Part 6

4 Rounds

30 Russian Twists
10 slam balls

Use a plate or med ball for the 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

Front Squat

5-5-5-5-5

Keep this moving fast on the way up. If unfamiliar with this lift, keep loading modest and focus on position.

Part 3

3 Rounds

6 Single arm kettlebell swings to eye height per arm
8 per side bulgarian split squat (hold onto dumbells)
10 per side half kneeling kettlebell press

Rest 60 sec between movements

Part 4

3-4 sets
45-60 sec kettlebell front rack carry