Workout of the Day June 17, 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 Push ups
10 squats
10 back ext

Part 2

Pull ups
3 reps every 30 sec for 6 min

Part  3

4 sets
10 banded lat pull down
10 banded WYs

Part 4

6 Rounds

10 box step overs holding onto dumbells
10 Kettlebell swings
Rest 30 sec between rounds

Don't use heavier than 35# dumbells for the step overs.

Part 5

4 Rounds

8 Bent over rows
12 Prone Angels

Part 6

If time permits
2 Rounds

20 overhead sit ups w 25# plate
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

Row 5 km

Sub a 25 min bike, going: 2 min warm up; 21 min at 30 sec hard 30 sec light; 2 min cool down.

Part 3

4 Rounds

Side plank 60 sec per side
60 sec rest between