Workout of the Day October 20, 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

In 15 min

Build to a challenging set of 5 bench press

Part 3

In 15 min

Build to a challenging set of 5 Deadlift

If you are nit familiar with the dead lift, work on practicing your positions and not going heavy. Or squat instead if you don't feel like deadlifting.

Part 3

6 min
15 sec on: 15 sec off
Alternating movements
Mountain Climbers
Heavy Kettlebell Swings to eye height

Rest 5 min

6 min
15 sec on: 15 sec off
Alternating movements
Burpees
Heavy Kettlebell swings to eye height

Part 4

4 sets
45- 60 sec per side, side 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

10 Burpees
50 Dumbell Snatch Alternating sides each rep
10 Burpees
40 Wall balls
10 Burpees
15/15 Dumbell single arm overhead walking lunge steps
10 Burpees
20 Dumbell Thrusters
10 Burpees
10 Dumbell Hang Power cleans
10 Burpees

Part 3

100 Russian Twists