Workout of the Day November 5, 2017

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

10 Rounds

Every 4 min
250M row
20 Kettlebell swings
15 Wallballs

Part 3

3 sets
30 Russian Twists



  TB

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 Push ups
10 squats
10 back ext

Part 2

Bench press
7 sets of 2 around 85% effort
Rest 60 sec between sets

Part 3

Strict Pull ups
9 sets of 3 reps
Go every min on the min

Part 4

5 Rounds
6-8 barbell rows
Rest 30 sec
6 single arm push press
Rest 60 sec

Part 5

3 Rounds
15 lateral raises
Rest 30 sec
10 Zottman Curls
Rest 60 sec

Part 6

3 Sets
45-60 sec side plank per side


The Next Morning Workout 

Do the TB workout