Workout of the Day May 16, 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 Russian Step ups
10 Reverse Cross lunges
10 1 legged glute bridge
10 Good morning with Band

The single sided drills are 10 per side. Do all 10 on one side before switching. Don't use any weight.

Part 2

Forward Back Rack Lunges (alternating)
4 sets
6 Reps per leg (12 total reps)

Part 3

12 min

15 Cal Row
15 Push ups
15 Wall balls

Part 4

3-4 sets

6-10 Turkish Get 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

5 sets of 5 reps
Push press

Keep loading, or feel, around the 60-65% range. Rest 60 seconds between sets

Part 3

24 min (6 sets)
Alternating Movements Every min on the min:

Min 1- 20 Banded Push down
Min 2-15 cal row
Min 3-10 Burpees
Min 4-5 weighted pull ups

Part 4

3-4 rounds

10 body saws
45 sec side plank per side