Workout of the Day November 5, 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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Front Squat

Build to a challenging set of 3

Part 3

4 Sets

8 Good Mornings with Barbell on your back
8 per side bulgarian split squats
Rest 60 sec per side

Part 4

5 Rounds
Every 3 min, go through the movements below once.
20 Kettlebell swings
15 Box jumps or step ups
10 1 arm overhead lunges (5 per side) with a dumbell
Rest remaining time.

Go through those movements once per each 3 min round. Rest any remaining time till the next round.

Part 5

4 sets
45 sec per side side plank
3-5 Dragon flies


TB/ The Next Day

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. If you can't fit it all in take out the part with the deadlifts.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

8 Bent over rows
12 Bicep curls
8 glute bridge w feet on a swiss ball

Part 3

Bike

2 min light
26 min of 30 sec hard: 30 sec light
2 min light

Part 4

3 sets

30 russian twists with a 45# plate
10 per side kneeling pallof presses