Workout of the Day March 18, 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 Push ups
10 squats

Part 2

6 sets

5-7 pull ups
10 Banded lat pull down

Part 3

With a Partner
30 minutes

500M row or 90 sec bike sprint
100M farmers carry
500M row or 90 sec bike sprint
20 Goblet Squats

One person works at a time. Split all the work evenly. Try a decent size kettlebell for the goblets and carries.

Part 4

3-4 Rounds

15-20 good morning with a stick or empty barbell
15-20 v ups
15-20 prone angels



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
5 Squats
10 back ext

Part 2

1 Shoulder press + 3 Push press

Build to a challenging load in around 15 min

Part 3

4 Rounds
30 sec bike Sprint
5 Burpees as fast as possible
10 Air Squats
Rest 2 min between Rounds

Part 4

4 Rounds

8 Single arm dumbell row per arm
rest 30 sec sec
12 banded face pulls
rest 30 sec
45 sec per side side plank
rest 30 sec
Rest 2 min between Rounds