Workout of the Day May 21, 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

Back Squat

6 Rounds
8 Reps
Every 90 seconds

Load should be around 60%. Not too big a grunt to lift.

Part 3

3 Rounds

2 min Burpees
30 sec rest
2 min Overhead sit ups (use a 10 or 25# plate)
30 sec rest
2 min Kettlebell swing or dumbell snatch
30 sec rest

Part 4

4 rounds
Half Kneeling Paloff press
12 reps 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

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Row, bike or run

5:00 on
2:30 off
4:00 on
2:00 off
3:00 on
1:30 off
2:00 on
1:00 off
1:00 on

Part 3

If Rowing: Sprint 500M
If running: Sprint 0.25 mi
If biking: Sprint 1:45

Part 4

4 Sets
Side plank
45 sec per side