Workout of the Day September 2, 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

20 minutes

5 pull ups
10 push ups
15 squats

Go through the 3 movements for 20 min.

Part 2

5 min on the bike at a recovery pace

Do this

Part 3

4 sets

10 side plank raises
10-15 Banded plank rows

Use a very light band


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
20 min at a moderate/hard to hard pace
every min on the min 4-6 heavyish dumbell snatches

For this try to keep the pace on the bike. Then every min perform the dumbell snatches and continue on the bike.

Part 3

4 sets

5-10 ab wheel roll outs
15-20 back extension