Workout of the Day September 29, 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 Push ups
10 squats
10 back ext

Part 2

Box Squat
12 sets of 2 reps
keep effort/ loading to 75% and lift every 60 seconds

Part 3

5 Sets
9 Dumbell hang Squat clean to thruster
10 Pull ups
9 Dumbell Front Squats
Row 21 Cal Or bike sprint 60 sec

Part 4

4 Sets
25 Russian twists w a 25-45# plate
25 Banded pull aparts


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

Bench Press
 Build to a heavy 3
- 20% for 2 sets of 5

Part 3

5 Sets
8 Landmine Press per side
12 V ups
16 Kettlebell Swings
Rest 2 min