Workout of the Day November 8, 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

Build to a challenging set of 3

Part 3

Push Press

4 sets of 6 reps
Rest 60 sec between sets

Part 4

4 Sets

 6 Barbell Bent over Row
10 Dumbell tricep kickback extensions
Rest 60 sec between sets

Part 5

21-15-9

Pull ups or Ring rows
Deadlift

Keep the deadlift load lighter. Feel free to use a kettlebell or dumbell in each hand for the deadlifts. If you aren't comfortable with the deadlift, sub in heavier kettlebell swings. This should be under 5-6 min to do.

Part 6

4 sets
15 v ups
10 hanging knee raises
 10 bicep curls

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 500m
Rest 2 min between rounds

Sub in a hard 2 min bike. If you have a partner, do a total of 6 rounds each of 500m. Rest while your partner rows.

Part 3

5 Sets
Max effort sit ups in 30 sec
Rest as needed