Workout of the Day March 5, 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

7 Push ups
10 squats
10 back ext

Part 2

Weighted Pull ups
5 sets of 5 reps

Put a dumbell between knees and go. If you can't do pullups, tough ring rows or use a band that challenges you.

Part 3

Weighted push ups
5 sets of 3-5 reps

You must have a buddy for this part. Have arms straight at the top of the push up position, have buddy put weight on to your back then execute your reps, then buddy takes it off.

Part 4

18 min
Every min on the min alternating movements

Min 1- 8-10 hang power cleans or kettlebell swings
Min 2- 10-15 burpees

If you are unfamiliar with the hang power clean, you can do kettlebell swings instead.

Part 5

5 Rounds
Bike 40 sec hard ish, 20 sec off

Part 6

3 Rounds
20 sit ups
10 side bends
20 good morning with an empty bar

Sub supermans for the good mornings.

Today has a fair bit to do, take out part 5 if you want to take anything out.


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
7 squats
10 back ext

Part 2

In 15 Min
Back Squat
5-5-5-5-5

Keep the load moderate and moving fast.

Part 3

5 Rounds

50 Jump ropes
15 Dumbell Push press
25 Squats
15 cal row