Workout of the Day September 10, 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


Part 2

5 Rounds
Every 4 min complete

20 cal row
10 burpees
8 dumbell step up and overs

Go through the movements once every 4 min, and reat any remaining time. A 1 min sprint on the bike can be subbed. Hold a dumbell in each hand for the step overs and step up and over the box.

Part 3

4 sets
20 weighted overhead sit ups
20 back extensions

For sit ups, hold 2 dumbells straight arm overhead and do a sit up


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

Row
3 rounds
rest 2 minute between sets, 5 minute between rounds
15 cals
20 cals
30 cals

Part 3

100 banded good mornings
100 banded pull aparts