Workout of the Day November 24, 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 Push ups
10 squats
10 back ext

Part 2

Bench Press

9 Sets of 3 reps at 70%
Do one set every 30-45 sec

Do 3 sets in a row with a narrow grip
Do 3 sets in a row with a regular grip
Do 3 sets in a row with a wide grip

Part 3

JM Press

4 sets of 10 reps

Part 4

20 min
Every min on the Min

Odds: 8 push press + 8 pull ups
Evens: 45 sec active rest on a bike or rower

Do both push press and pullups in the same min. The active rest should be something you feel like you could do for a long duration. Push press can be with a barbell or dumbells.

Part 5

100 sit ups or v ups 



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

Bike or row
6 Rounds
:30 on, :30 off 

Rest 2 min after the 6 rounds

6 Rounds
:40 on, :20 off 

Rest 2 min after the 6 rounds
6 Rounds
:20 on, :40 off 

Rest 2 min after the 6 rounds

6 Rounds
60 on, 60 off 

Rest 4 min after the 6 rounds

90 sec sprint