Workout of the Day April 3, 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

Back Squat
5 sets of 3 reps

Keep loading/ effort around the 70% mark
I also want you to take a 3 sec count on the way down then explode up
This should take around 15 min 

Part 3

Push Press
5 sets of 5 reps

This should take around 15 min

Part 4

5 sets
6 pullups
20 banded tricep extensions

2 min rest between.

Take this part out if time is short.

Part 5

3 Rounds
30 sec HARD bike sprint
30 Dumbell Snatch
Rest 2 min

The bike should be very hard. Sub in a lighter kettlebell swing for the snatch if you wantski.

Part 6

Core
Could do:
4 sets
30 sec superman hold
30 sec hollow hold
30 sec side plank.

Take out if time is tight.



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

24 min
Every min on the min
Alternating Movements

Min 1- Row 180-200M
Min 2- 15 Jump up/ step downs
Min 3- 10 Dumbell Thrusters
Min 4- 8-10 Dips

For this complete the work in each min, then rest any remaining time before starting the next. Sub in step ups for the jump ups.