Workout of the Day December 10, 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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Deadlift
5-5-5-5-5

Watch the video, if you are new to this keep any loading modest. Don't look like a dog shitting in the woods. Sub squatting in for deads if you aren't feeling them.

Part 3

4 Sets
 
6 per leg double kettlebell front rack reverse lunges
12 good mornings (light)
Rest 60 sec

Part 4

10-9-8-7-6-5-4-3-2-1
Goblet or front squat
60 sec on bike

Part 5

Abs if you are so inclined
4 sets
45 sec per side side plank+ plank
Rest 15 sec between sides.


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.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Bike or Row
6 x 30 on /30 off
rest 2 minutes
6 x 40sec on / 20sec off
rest 2 minutes
6 x 20sec on / 40sec off
rest 4 minutes
6 x 60sec  on / 60 secs off
rest 4 minutes
90 seconds max effort/ calories

This is a longer piece.