Workout of the Day July 24, 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
5 Push ups
10 squats
10 back ext

Part 2

Maltese Push ups
5 sets of 3-6 reps

Play with these. These are optional. Don't do them if you unsure, intimidated or fear for your safety.

Part 3

Dips
6 sets of 3-6 reps

Part 4

Push Press

3 sets of 8 reps

Part 5

4 Rounds
100' overhead single arm kettlebell carry (50' per arm)
10 Thrusters (dumbells or barbell)
Run 0.25 or 3 times around 88 or 2 times around 89

Do the carry on one side for 50' then switch arms and come back the 50' with the other arm.

Part 6

Optional if time is tight

4 sets
Hollow body hold 30-60 sec

Do a variation in the demo video. Do not choose a rocking variation, this a hold.



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

4 Rounds

Every 6 min
Row 500m or bike hard 90 sec
Run 0.25 or 3 times around 88 or 2 times around 89

Just do the above once in the each 6 min round. If it takes you 4 min to complete, rest 2 min till the start of the next round.

Part 3

4 Rounds

30 supinated banded pull aparts (use the lightest band)
15 Banded good mornings