Workout of the Day March 29, 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

Front Squat
9 sets of 2 reps

Load should be around 60%, and do a set every 60 seconds.

Part 3

Deadlifts
10 sets of 1 rep

Load should be around 60%, and do a set every 60 seconds.

Part 4

3 rounds
8-10 Single leg dumbell RDL per leg
Rest 60 sec
8-10 Barbell Rows
Rest 60 sec

Part 5

Stir the pot
 4-6 sets
10 sec each direction
rest 20 sec between

100 Banded ab pull downs


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

30 min

Row 250m
Rest 1 min
Farmers Carry 150'
Rest 30 sec
Row 250m
Rest 1 min
10 Goblet squats
Rest 20 sec

Do the above movements for 30 min. If you have a partner, you can each do the reps above and take out the rest. This is a fun way to do the workout.

Part 3

3 rounds

30 sec l side plank
30 sec prone plank
30 sec r side plank