Workout of the Day February 22, 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.

Part 1

3 Rounds

10 squats
10 back ext

Part 2

2 Runds
Max effort set of pull ups
rest 2 min
Max effort set of push ups
Rest 2 min

Part 3

20 Min
Every min on the min alternating movements

Min 1- 50 Jump ropes
Min 2- 12-15 hangning knee raises
Min 3- 30 sec bike sprint
Min 4- 12 Barbell Rows
Min 5- 10 Weighted setp ups holding onto dumbells in each hand

Part 4

12 Rolling Tricep  Extensions
12 Reverse Dumbell Curls

Part 5

If time allows tabata v ups



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
5-5-5-5-5-5

Part 3

3 Sets
8 per leg Bulgarian Split squat
12 Kettlebell Good mornings

Part 4

6 Rounds
Row :30 sec all out
Rest 2 min

Part 5

Stir the pot
6 Rounds
10 sec per direction
20 Sec rest