Workout of the Day October 15, 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
4 Push ups
10 squats
10 back ext

Part 2

4 Sets
6-10 dips

Part 3

3 Rounds

30 Wall balls
Run 0.5 mi or bike 4 min or row 1000m
30 Push ups

Part 4

4 rounds
45 sec per side side plank
45 sc prone Plank



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

9-7-6-5
Close grip bench
Bent over barbell row

Build the load in the lifts for where you want to start. As the reps go down the weight goes up

Part 3

3 Rounds

8 per side overhead kettlebell walking lunge
12 Ring Rows

Part 4

4 Rounds

15 Goblet Squats
60 sec plank
10 dumbell curl into press overhead
Rest 60-90 sec