Workout of the Day July 3, 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
10 Push ups
10 squats
10 back ext

Part 2

Sumo Deadlift High Pull with Kettlebell
6 sets of 5 reps

Build in load. Start counting sets when you are at your working weight. Remember to keep your feel wider and your back flat. These are not like a swing, the kettlebell will stay close to the body and the elbow will finish higher than your hands. This shouldn't take too long

Part 3

5 sets

3 Hang Power clean + 2 Push press

Don't challenge the weight here, focus on keeping the back flat and hitting solid positions. For this, do 3 hang power cleans in a row, then leave the barbell on the shoulders after the third rep and perform the 2 push press in a row. You can do this with dumbells as well. If you are uncomfortable or unfamiliar with the clean, do 5 heavier kettlebell swings then 3 push press with dumbells.

Part 4

Front rack lunges

5 sets of 8 per leg

Step forward, then drive back to your trailing leg.

Part 5

15 min

15 wall balls
50 jump ropes
15 Alternating dumbell snatch
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 Push ups
10 squats
10 back ext

Part 2

20 minutes
Every min on the min
Odd min- Row 20 cals
Even min- rest

Go hard, this has to finish in under the 1 min. Alter cals as needed at the start, don't change the number mid workout.

Part 3

5 Sets
Max set unbroken pull ups
Rest as needed between