Workout of the Day January 3, 2019

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

5 Push ups
10 squats
10 back ext

Part 2

8 min
Every min on the min

5-7 pull ups + 5-7 l sit press

Do both movements every min. If you need to you can alternate movements every min to separate. Sub in ring rows for pull ups. Rest as needed before part 3

Part 3

8 min
Every min on the min

5-7 Hanging knee raises or v ups + 5-7 dips

Do both movements every min. The dips can be ring, stationary or box dips. If you need to you can alternate movements every min to separate.

Part 4

12 min

12 Kettlebell swings
48 jump roes
12 Thrusters
24 cal row or 90 sec bike (hard)

Part 5

4 sets
7-10 Ring Body saws
15 sit ups
Body saws should not stress the lower back. Remember to brace hard. This is a difficult movement. Go to planks if this is too tricky of a movement. Go for like 45-60 sec in the 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bike or Row
6 x 30 on /30 off
rest 2 minutes
6 x 40sec on / 20sec off
rest 2 minutes
6 x 20sec on / 40sec off
rest 4 minutes
6 x 60sec  on / 60 secs off
rest 4 minutes
90 seconds max effort/ calories

This is a longer piece.