Workout of the Day September 19, 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

Bench Press

3 sets of 5 reps

Make sure to warm up to your starting weight.

Part 3

6 sets
20 band tricep extension
5 Plyo push ups, either onto plates or clapping
10 med ball throw onto the wall

Part 4

16 min

36 Dumbell Snatch
36 V ups
36 push ups
36 Goblet Squats


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

Bike or Row

90 sec moderate
60 sec light
30 sec sprint

Rest 3 min between rounds

Part 3

4 sets

20 weighted dumbell overhead sit ups

Hold 2 dumbells straight over head and do it. Have someone stand on your toes, or put toes under some anchor point because I want you to do them with a bent knee.