Workout of the Day June 29, 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

Pause Front Squat

6 Sets of 3 reps

Pause for a 3 count in the bottom of the squat

Part 3

Step ups holding onto dumbells

4 sets of 5 per leg

Do all 5 on one side then all 5 on the other. Hold a dumbell in each hand.

Part 4

75 Pull ups or ring rows
75 Thrusters with dumbells
75 box jumps or step ups
75 Dumbell deadlifts

If you are not comfortable with the dumbell deadlifts, sub in kettlebell swings to eye height.

Part 5

25' sled pull into a 100m run

Do this only if you have time. The sled should be heavy.



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

L sit Dumbell Press

5 sets of 6 reps

Part 3

5 sets

Run 0.25mi on treadmill or 3 times around 88 or 2 times around 89
20 Alternating Dumbell Snatch

The 20 dumbell snatch is a total, not per arm.

Part 4

Row hard for 60 sec
Rest 2 min, but do 12 burpees in that 2 min "rest" period

Part 5

If time allows

5 sets
60 sec plank on elbows
60 sec reverse plank