Workout of the Day October 7, 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
5 Back Ext

Part 2

5 Rounds

6 Bulgarian Deadlifts Per side
8 Romanian Daeadlifts
6 Heavy Bent over dumbell rows per side

Part 3

20 min
21 Kettlebell Swings
21 Wall balls
21 cal row or 90 sec bike
21 L sit press with dumbells

Part 4

5 Rounds
15 v ups
15 back ext

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 Push ups
10 squats
10 back ext

Part 2

8 min
every min on the min
5-10 pull ups

Part 3

3 Rounds

Row 15 cal
Rest 2 min
Row Row 20 cal
Rest 2 min
Row 30 cal
Rest 5 min

Sub in a :45- :60 - and 90 sec bike hard sprint.