Workout of the Day December 15, 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bench Press

9 Sets of 3 reps at 75%
Do one set every 30-45 sec

Do 3 sets in a row with a narrow grip
Do 3 sets in a row with a regular grip
Do 3 sets in a row with a wide grip

Part 3

4 sets of 8 reps
Dumbell tricep rollback 
Rest 60 sec between sets

Part 4

4 sets
8 Bent over barbell rows
10 light dumbell flies
12 dumbell bench press
Rest 60 sec between sets

Part 5

Run 0.25 or bike 2 min or row 500m
30 wall balls
Run 0.25 or bike 2 min or row 500m
30 V ups ot knee to elbows
Run 0.25 or bike 2 min or row 500m
30 Dumbell Snatch
Run 0.25 or bike 2 min or row 500m
30 l sit dumbell press 
Run 0.25 or bike 2 min or row 500m

Part 6

4 sets

Side plank 45 sec a side
Plank 45 sec
Rest 15 sec between plank variations and 1 min between rounds


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

5 Rounds
Row 250 at a 500m pace (hard)
Row 750m at a 2km pace (mod/ hard)
Rest 3 min between sets

The times to complete the work should be pretty close to the same through out. Sub in:
5 rounds
1 min bike hard
3 min bike mod/ hard
3 min rest

Part 3

100 v ups