Workout of the Day May 24, 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

5 Push ups
10 squats
10 back ext

Part 2

5 Rounds

Max Effort set of pull ups
Max effort set of push ups
Rest as needed

There is no rest between the pull ups and the push ups. Rest as needed between the rounds. Remeber to have the elbows tracking back in the push ups.

Part 3

5 Rounds

1 min Battle Rope
2 min rest

Part 4

3 Rounds

50 Jump Ropes
30 Cal Row or 90 sec bike or run sprint
20 Dumbell Push press
Rest 2 min

Rest 2 min between rounds.

Part 5

If time permits

4 sets of 20 reps of 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

4 Rounds

Row 750M
Run 0.5 mi or bike at a decent rate for 3:30
3 min Easy Recovery bike

The 3 min bike is just a part of the rest. Do your best to get on it quickly. If you are wanting to challenge the duration of this session, add a round. 4 Rounds will likely be 35-40 min. 5 Rounds will likely be 45-55 min.

Part 3

Tabata Hollow hold
8 Rounds
20 on 10 off