Workout of the Day June 14, 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

Part 2

3 sets

100' walking lunge with 2 kettlebells or dumbells in the front rack

You will have to use 2 different style of kettlebells to do this, or use 2 dumbells. If you use dumbells keep your wrist under the dumbell. Try to go 50' unbroken, rest, then the remaining 50'.

Part 3

4 Rounds

Row 500M
Run 0.25 on the treadmill or 3 times around 88 or 2 times around 89
Rest 2 min between rounds

Sub in 2 min on the bike if you can't run.

Part 4

4 Rounds

12 light bent over supinated row with a 2 sec pause at the sternum
8 WY banded pulls (light band)

Part 5

***If time Permits***

3 Rounds

10 hanging knee raises
16 Supermans


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
5 Push ups
10 squats
10 back ext

Part 2

4 Sets

4-7 dips
6-10 Push ups

Rest as needed between sets

Part 3

Push Press

6 sets of 3 reps

Keep the weight moving fast. Like in the 50-60% load range. Rest like 60 seconds between sets.

Part 4

21-15-9

Hang Dumbell clean and push press
V ups

For the dumbell clean and push press, do a dumbell clean then directly into a push press, this will be 1 rep of hang clean and push press.


Part 5

4 Rounds

45 sec side plank per side
3 wall walks

Don't feel like you need to get your face as close to the wall as done in the video demonstration. If you are comfortable with moving both feet onto the wall and stopping there, that is good.