Workout the Day October 12, 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

Back Squat
6 set of 3 reps
Keep loading to the 70-75% range.
1 min rest between

Part 3

4 Rounds

8 alternating reverse lunges w barbell on back (4/ side)
10 Banded squat pull through

Part 4

4 rounds

15 Goblet Squats
15 Box Jump/ step down or step ups
Rest 1 min between rounds

Part 5

100 Russian Twists w 45#


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

Row or Bike

4 Rounds

90 sec at a moderate pace
60 sec at an easy pace
30 sec at a sprint

Rest 3 min between Rounds

Part 3

4 Rounds

15 Side plank raises
200' Kettlebell Front rack carry