Workout of the Day April 19, 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

15 Min
Alternating Movements
Every min on the min
Min 1: 15 wall ball
Min 2: 45  sec row or bike
Min 3: 10 Hanging knee raises

Part 3

In 15 min
Push Press
5 sets of 2 reps

Part 4

15 Min
7 Hang power cleans
7 Front Squats
14 burpees
Rest 1 min

For this, do the hang power cleans, then the burpees, rest for 1 min, then repeat for the 15 min. Sub in a heavy kettlebell swing plus goblet squat if not comfortable with the hang power clean or front squat.

Finish with core (stir the pot and v ups).



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

12 min
Alternating Movements
Every min on the min
Min 1: 50 jump ropes
Min 2: Max effort push ups (one set)

Part 3

Row 1600M
20 Burpees
Bike 3 Min
20 Burpees
Row 1600M

Part 4

4 Sets
45 sec l side plank
45 sec r side plank
Rest 1 min between