Workout of the Day August 1, 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
7 squats
10 back ext

Part 2

4 Sets

Back Squat 5 reps
Keep loading around 70-75% for all sets

After each set of squats perform 5 box jumps

Part 3


18 min
Alternating Movements Every min on the Min

Min 1- 12 Burpees
Min 2- 15 Cal row
Min 3- 18 Air squats

Part 4

5 sets

30 second hollow hold
12 half kneeling Pallof presses per side
12 Rower pike 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

6 Sets

3-5 Pullups

Part 3

5 sets

6 reps per arm
Half kneeling one arm dumbell press

Part 4

8 Rounds (16 min)

Every 2 minutes

35 sec Row or Run or Bike
10 Thrusters

Part 5

3 sets
60 sec plank
20 Russina twists holding a 45# plate