Workout of the Day July 8, 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

Bench Press

4 sets of 6

Part 3

Back Squat

4 sets of 12

Part 4

For 24 min
Every min, on the min
Min 1- Bike sprint 40 sec HARD
Min 2- Rest
Min 3- 20 Kettlebell Swings
Min 4- Rest

Turn the resistance up a bit on the bike and push the pace.

Part 4

4 Rounds
12 glute bridges
12 body saws or 45 sec plank

The lower back should not be felt on the body saw


TB/ The Next day


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

6 Rounds
3 min on 3 min off

10 cal row
5 Burpees

Do the 2 movements for 3 min, then rest 3 min. Repeat for 6 rounds. Sub in a 30 sec bike sprint or run. Go hard on the burpees

Part 3

100 Russian twists holding a 25# or a 45# plate