Workout of the Day July 16, 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 squats
10 back ext

Part 2

8 min
Every min on the min
odd min- 7-10 pull ups
even min- 15-20 push ups

Part 3

4 Rounds
Every 2 min
Max Cal Row in 30 seconds
15 easy slam balls

For this do the row fast, then move to the slam balls. All this happens in 2 min, if it takes you 60 seconds to do the row and the slams, rest the remaining 60 seconds.

Part 4

5 Rounds
Each ststion has 40 sec of work and 20 sec of rest
Station 1: rowing
Station 2: Wall balls
Station 3: Biking
Station 4: Lunges

For this row the 40 secm rest the 20 sec, then do the wall balls for 40 sec, rest the 20 sec then move to the biking etc.... Do this for 5 rounds of each movement (20 min)

Part 5

5 sets

12 bent over rows w barbell
12 bent over flies with dumbells


Part 6
If time permits

4 sets
6 Dragon Flies
60 sec reverse plank


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 Push ups
10 squats
10 back ext

Part 2

Bench Press

5 sets of 5

Part 3

4 sets

6 Plyo push ups
12 Roll back tricep extension

Part 4

11 min

22 Ring rows
11 Burpees
22 Kettlebell Swings