Workout of the Day August 9, 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

5 Push ups
10 Pull ups
10 squats
10 back ext

Part 2

Push Press

Build to A heavy single rep

Start with lighter weight and go up. Use a rep scheme like 5-3-3-2-1-1-1-1 after the empty bar. This can be done with dumbells too.

Part 3

27-21-15-9

Push ups
v ups or sit ups
Kettlebell Swings

For this do 27 of each movement, then 21, then 15 then 9. Don't hit muscular failure early in the push ups or the v ups, Break your work up early.

Part 4

If time permits

4 Rounds

50' overhead walk holding kettlebells overhead
50' walking lunge holding a kettlebell in front
50' Farmers carry (one in each hand)

Use the same weight in each hand. You will have to use to different styles of kettlebells to accomplish this.

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

Front Squat
6 sets of 3 reps
Use the tempo of 3 seconds down and a 3 sec pause in the bottom of your squat.

These will be lighter than a regular squat.

Part 3

10 min

16 Cal Row
8 Pull ups
8 Thrusters

Part 4

4 sets

5 Evil Wheels
(watch the video)