Workout of the Day May 13, 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

Strict Shoulder Press
Work to a 1 rep max on the day

Remember, there is no leg drive in this lift.

Part 3

3 Rounds

30 Kettlebell Swings (break every 10 reps)
30 v ups (break every 10 reps)
Rest 2 min between rounds

For this, do a set no larger than 10, and rest long enough to make sure you can do the next set of 10 unbroken.

Part 4

7 min
Burpees
1 rep every 5 sec

This will equal 84 burpees. This shouldn't feel too gross. If that number seems high, do one burpee every 6 seconds. Use a timer and set it up to beep at the interval you chose.

Part 5

3 sets
45-60 side plank per side.


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

5 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Weighted Pull up
1 rep

Put a dumbell between your knees and see how heavy you can go. Start light and work up

Part 3

5 Rounds

10 Goblet Squat or Front Squat
10 Push Press
Rest 60 sec between rounds

You can use dumbells for the push press if you want. If you are doing front squats, use a barbell for the push press with the same weight on the bar.

Part 4

5 Rounds

10 bent over rows with a lightish weight
15 Bicep curls