Workout of the Day March 21, 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
5 Push ups
10 squats
10 back ext

Part 2

Deadlift
In 10 min work to a comfortable set of 3 deadlifts.
If you don't have enough time for the full 60 min of the workout today, remove this part.

Part 3

Front Squats
6 sets of 2 reps
All sets should be in the 75-80% effort range

Part 4

50-40-30-20-10
Walking Lunge Steps
Sit ups

Do 50 of each movement, then 40, then 30, then 20, then 10.
If you wanted to scale this up at all, sub light thrusters in for the walking lunge and add a plate overhead for the sit ups

Part 5

8 Min
Every Min on the Min
A set of push ups

Choose a rep scheme which will challenge you remembering that there are 8 sets. Do that number each min, at the start of the min, for 8 min (8 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

5 Rounds

Row 400M
30 Jump Ropes
15 Kettlebell Swings
Rest 1 min between rounds

Sub in a 90 sec bike sprint or a 0.18mi run.

Part 3

8 min
100' Single arm farmers carry (50' per arm)
8 per lag Bulgarian Split Squats
12 Banded pull aparts

For this, do each of the movements above, in that order, for 8 min.