Workout of the Day June 1, 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.

This ones for Damon.


Part 1

3 Rounds

10 Push ups
10 squats
10 back ext
10 hollow body lat pull down
10 hollow body banded Y pull

Part 2

7 min
Every min on the min
5-7 pullups

Part 3

4 Rounds
10 Alternating Dumbell strict press
10 Y pulls with band

Use the lightest band around for the Y pulls. These are not supposed to be heavy.

For the press, you will have a dumbell in each hand, but only press one arm up at a time while holding the other in the front rack on your shoulder. This is 10 total reps, 5 per side.

Part 4

4 Rounds

21 Thrusters
90 sec bike sprint
Rest 2 min between rounds

Part 5

100 sit ups

Do these in sets of 5, resting 5 sec between 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

24 min
Alternating movements each min

Min 1- 16 Cal Row
Min 2-  8 Heavy Goblet Squats
Min 3- 16 Renegades Rows
Min 4- 8 Alternating step ups holding onto dumbells

Part 3

4 sets
45 sec side plank per side
12 Pike ups on the rower

Go to the last post to see the pike up on the rower.