Workout of the Day October 31, 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

Partner Workout
Row 10km
Switch who's rowing every 500m.

If you can't row a 2:00/ 500m or under pace, row for 1:50 per partner with a 10 sec transition for 20 total rounds (10 each). This should be under 40 min. Feel free to sub in a bike with the above time frames and transitions.

Part 3

4 Sets
45-60 sec per side side plank
45- 60 sec prone plank



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
Build to a challenging Set of 3

Part 3

4 Sets
8 Dumbell Floor press

Part 4

4 sets
10 per arm Dumbell Tricep Kickback
10 Pull ups

Part 5

5 Sets

15 V ups
20 Banded tricep push downs