Workout of the Day May 8, 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

Back Rack Box step down

3 sets of 12 per leg

Keep weight lighter. Use a height of box where your leg is at 90 degrees at the most. Don't use too tall of a box. You can also stack up plates to the right height.

Part 3

Seated Good Mornings

4 sets of 8

Be super aware of your position in this. Your spine has to stay in a neutral position. The natural s shape of your spine must be maintained. No deviation in form is allowable. Load appropriately and lighter.

Part 4

3 Rounds

25 box jumps with step downs or step up and step downs
35 cal row or 2 min run or 2 min bike
45  Air Squats

This is a longer piece. If you are worried on leg feels, scale the number of squats back and bike or run.


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
5 Push ups
10 squats
10 back ext

Part 2

3 Rounds (18 min)
Every 90 sec do work at one station

Station 1- 8 Bent over barbell row
Station 2- 8 right side landmine press
Station 3- 8 left side landmine Press
Station 4- 30 sec hollow hold

Part 3

10 min

10 cal row
10 l sit dumbell press
10 dips
10 push ups