Workout of the Day September 13, 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 Squat

10 Sets 2 reps
Every min on the min
All around 65%. Focus on the bar moving fast

Part 3

3 Rounds

20 Burpees
Run 0.12 or bike hard 60 sec or row 250m
20 single arm dumbell push press ( 5 left, 5 right, 5 left, 5 right)
Run 0.12 or bike hard 60 sec or row 250m

Part 4

4 sets

20 side bends per side standing holding onto a dumbell


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

Bike row or run

5 rounds
90 sec moderate pace
60 sec rest
30 sec Sprint

3 Min rest between rounds

Part 3

Walking lunges
120-160 steps