Workout of the Day August 20, 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

5 Push ups
10 squats
10 back ext

Part 2

Back Squat
5 sets of 5 reps

Keep loading around 65% for all sets.

Part 3

6 Sets
8 step downs per leg
Keep the one leg up for all reps, then switch to the other leg

You don't need to use weigh for this.

Part 4

8 min
Every min on the min
Set of pull ups or ring rows

Choose the rep number looking at the total volume at the end.

Part 5

30-20-10

Step up or jump up/ step down
Dumbell deadlift (sub in kettlebell swings to eye hetight if not comortable w dumbell dead)
Push 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 Rounds

Row 25 cals
Rest 30 sec
Row 12 cals

Rest 3 min between rounds

Sub in a hard 1.5 min run or bike, 30 sec rest, then 45 sec hard. Rest 3 min

Part 3

4 Rounds

20 banded pull through
20 v ups