Workout of the Day July 11, 2018

Warm up good.

Part 1

10 pull ups

5 push ups

10 squats

10 back extensions

Part 2

Hang Power Clean

6 sets of 3 reps

Part 3

9 min

15 v ups

50 jump ropes

15 Alternating Dumbell Snatch

50 jump ropes

Part 4

100 push ups in sets if Tabata

Do 20 seconds of work followed by 10 sec rest. Stop when you get to 100. Scale the number of needed. 

Part 5

Cardio

10 rounds

45 sec easy

15 sec all out

Pick row or bike. 

Part 6

4 sets
45 sec side plank
12 bent over dumbell reverse flies

TB/  The Next Day Workout

Warm up good.

Part 1

10 push ups

10 squats

10 back extensions

Part 2

Back Squat

3 sets of 12 reps

Part 3

3 Rounds

Row 750m

Run 800m/ 0.5 mi on treadmill

20 pull ups

Rest 3 min between rounds

Sub in a 4 min bike for the run

Part 4

13 half kneeling Pallif press

12 bent over row w barbell