Workout of the Day April 30, 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 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bulgarian Deadlifts
4 sets of 6 reps per leg

Focus on positioning not loading.

Part 3

Kettlebell swings

4 sets of 15 reps

Rest 1 min between sets

Part 4

12 min

8 Med Ball cleans or 4 hang power cleans + 4 Front Squats

16 V ups or sit ups

Part 5

Prone Angel

4 sets of 12 reps

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

Dips

5 sets of 5 reps

If you can easily do 5 reps, add weight with a dumbell between your knees.

Part 3

8 min

Every min on the Min

10-12 hanging knee raises

Part 4

5 Rounds

Every 3 min complete

1 min SPRINT on the bike

10 cal row

Go hard in this. Push the row pace. Transition quickly between movements. Do the 1 min bike sprint and row as fast as possible then rest the remaining time left in the 3 min.