Workout of the Day April 14, 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
10 back ext

Part 2

Run 0.5 mi            or    Row 1000M       or    Bike 4 min
Run 0.5 mi                   Row 1000M               Bike 4 min
Run 0.37mi                  Row 750M                 Bike 3 min
Rub 0.37 mi                 Row 750M                 Bike 3 min
Run 0.25mi                  Row 500M                 Bike 2 min
Run 0.25 mi                 Row 500M                 Bike 2 min
Run 0.12 mi                 Row 250M                 Bike 1 min
Run 0.12 mi                 Row 250M                 Bike 1 min

Rest 2 min between efforts and 3 min between distances

An example of the rest would be: run the 0.5, rest 2 min, run the next 0.5, rest 3 min before starting the 0.37 run.

This part will take between 35-45 min ish.

Part 3

8 Minutes
Every min on the min
Perform a set of pull ups or ring rows

Chooses a rep scheme which is doable for 8 sets. For this you will do one set of pull ups, at your chosen rep scheme, at the top of every min for 8 minutes (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

20 min
Alternating Movements Every min

Min 1: 50' Single arm farmers Carry per arm
Min 2: 15 Kettlebell Swings
Min 3: 40 Jump Ropes
Min 4: 15 Hanging knee raises or knee to elbows
Min 5: 15 Ground to Overhead with a plate (45#)

Part 3

3-5 sets

15 vups
15 Banded Goodmornings
30 sec side plank per side