Workout of the Day September 21, 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

Box Squat to a challenging sets of 3

Watch the video. Make the box so the hip crease is at the level of the knee. When sitting down don't plop down. Keep reaching the hips back and when you reach the seated position your shins should be vertical. Stack Plates to reach the right height.

Part 3

20 min
Bike or row or run
Every min, starting at zero, perform 4 alternating dumbell snatches with a challenging load.

Part 4

4 sets
45 sec per side side plank
20 overhead sit ups with a dumbell in each hand

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

30 min
Min 1 Farmers Carry 100' Heavy
Min 2 15 Burpees
Min 3 50 Jump Ropes
Min 4 10 Dumbell Thrusters
Min 5 Rest

Part 3

4 sets
25' prone plate drag w 2.5# plate under each foot
30 Russian Twists w a 45# plate