Workout of the Day August 28, 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
5 Push ups
10 squats
10 back ext

Part 2

 20 min

100m sled drag
100m Farmers carry
12 tire flips

Rest 5 min

18 min

20 cal row or 90 sec run or bike hard
50 Push ups
20 cal row or 90 sec run or bike hard
50  lunges
20 cal row or 90 sec run or bike hard
50 v ups

Go through the movements as rounds.


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

Bench Press
8 sets of 3 reps
Do a set every 60 sec
Keep loading to 70-80%.  All sets should be at the same weight.

Part 3

L sit press
5 sets of 6 reps

Part 4

4 sets
10 Single arm dumbell bench press per arm
30 sc hollow hold

This is done as super sets. Rest as needed.

Part 5

5 Rounds

10 pallof presses per side
20 Banded tricep extensions