Workout of the Day November 13, 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

Floor Press
Build to heavy single

Part 3

Single Arm Dumbell Bench Press
4 sets of 6 reps per side
Rest 60-90 sec

Part 4

3 Rounds

12 Bent Over rows with barbell
15 Hard band tricep push downs
Rest 60 sec

Part 5

3 sets

10 per side alternating dumbell curls
15 Dumbell California Press

Part 6

4 sets

15 seated side bends holding onto dumbells
Rest 60 sec

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

6 Rounds
Row 250m at a decent pace
row 750m at a slightly easier pace
Rest 3 min between rounds

Sub in a 1 min bime sprint with 3 min at a decent, but sustainable, pace

Part 3

4 sets
10 dumbell overhead sit ups

Anchor feet for this.