Workout of the Dady February 6, 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.

There is lots to do. Move with purpose.

Part 1

3 Rounds

10 Pull ups
10 squats
10 back ext

Part 2

55 Kettlebell Swings
55 Wall balls
55 cals on the rower
55 push ups

Part 3

Tabata Stir the pot
10 sec each direction followed by 10 sec rest

Part 4

Walking lunges



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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Back Squat

Build to a Challengning set of 2
-20% for 2 sets of 5

Part 3

8 Good mornings
16 Banded face pulls

Part 4

8 per side bulgarian split squat with barbell on front of shoulders
16 bicep curls

Part 5

2 min Row all out
Repeat after 4 min rest
see how many cals you can get