Workout of the Day Septemeber 5, 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 squats
10 back ext


Part 2


3 sets


Max effort pull ups
max effort push ups


Rest as needed between sets, try not to rest between movements.


Part 3


3 Rounds


Run 0.5 mi or 6 times around 88 or 4 times around 89
30 dumbell deadlifts
20 burpees

Sub in a 4 min bike or a 800-1000m row. Sub kb swings if the dumbell deads feel too rough. Don't go heavier than 50#.


Part 4


3 sets


45 sec side plank per side
20 sit ups




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

8 Rounds

Every 3 min

:45 sec Row all out for Cals

Part 3

100 banded pull aparts
100 banded good mornings