Workout of the Day October 28, 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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds
Row 25 cal
Rest 1 min between or while your partner goes

Rest 5 min after the 5 rounds then..

Row 25 cal as hard as possible

Sub in a 1:20 bike sprint hard for the rowing.
 
Part 3

5 Sets

10 Thrusters
10 Burpees

Thrusters can be barbell or dumbell

Part 4

4 Rounds

Stir the pot 10 reps per direction


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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bench Press

5 sets of 3 reps
Build as you go through

Part 3

Push press

6 sets of 6 reps
Keep it around 60% load

Part 4

6 rounds
In 2 min
Row 20 cal
Max effort goblet squats in the time remainng
Rest 1 min between eforts