Workout of the Day November 21, 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

Push Press
5-5-5-5-5

Part 3

4 sets

12 Double Kettlebell swings to eye height
8 bent over double kettlebell row

To do this, and have equal weight in each hand, you will have to grab one of each style of kettlebell.

Part 4

20 min
Alternatning movements on the min
Odd: alternate between 60 sec max effort row for cals and step ups holding onto kettlebells
Even: rest

Sub in a 60 sec bike sprint. Or you could row and then bike instead of the step ups. You will do the row in min 1, rest min 2, do the step ups in min 3, rest in min 4, back to the row in min 5...

Part 5

If time permis do core with stir the pot tabata



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 Cals
50-40-30-20-10

Rest as long as it takes you to row.

Part 3

4 sets

45-60 sec plank
90-120 sec reverse plank