Workout of the Day June 6, 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

250M Row
10 Pull ups
10 Push ups
5 squats
12 Lunges
10 back ext/ good mornings

Part 2

Back Rack Lunge
5 Sets of 8 reps (4 per leg)

Do 4 on one side then 4 on the other leg.

Part 3

5 Rounds
8 Seated Good mornings
16 Banded hamstring curls

Don't load the good mornings too much.

Part 4

16 min

Run 0.25 mi or 3 times around 88 or 2 times around 89
16 Turkish Get ups (alternating hands each rep)

Sub in a 2 min hard bike or a 500M row as needed

Part 5

If time permits

4 Rounds

10 Bulgarian Deadlifts per leg using kettlebells

Keep these lighter. You will have to use the two different kettlebell types to have an equal load in each hand. Make sure you have the same weight in each hand.



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

3 Rounds

Run 0.37
Rest 30 sec
Run 0.25
Rest 30 sec
Run 0.12
Rest 4 min between rounds

OR

3 Rounds

Row 600M
Rest 30 sec
Row 400M
Rest 30 sec
Row 200M
Rest 4 min Between rounds

Choose either the run or the row.


Part 3

4 Rounds

45 sec plank
15 sec rest
45 sec right side plank
15 sec rest
45 sec left plank
15 sec rest
45 sec reverse plank
1 min rest

Squeeze the glutes hard in the reverse plank. A prison clench.