Workout of the Day May 5, 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

Front Squat
6-6-6

If you aren't too comfortable with the front squat, do back squats. Build in load to your starting set of 6 reps.

Part 3

Push Press or Push Jerk
3 sets of 4 reps

Part 4

5 sets
1 min kneeling kettlebell front rack hold
1 min rest

Use 2 kettlebells of the same weight. This means you will have a colored one and a black one. Don't put a ball in crotch like shown in the video.

Part 5

6 sets
15-20 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

5 Rounds

Every 5 min
250m Row
6 Hang Power Clean
50 Skip Ropes
6 Front Squats

For this go through the above movements once, then rest any remaining time in the 5 min time period. Go hard. If you don't know the hang power clean or front squat, do heavy kettlebell swings and heavy goblet squats.

Part 3

5 sets
45 sec per side, side plank
Rest 1 min