Workout of the Day December 18, 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
5 Push ups
10 squats
10 back ext

Part 2

Shoulder press

Build to a heavy single rep

Part 3

JM Press with Barbell

4 sets of 6 reps

Part 4

5 Sets

10 Push ups
8 dips
6 l sit press
Rest as needed between sets

Part 5

9-15-21

Box Jump up/ Step downs or step ups
Kettlebell swings

Sub in a hang power cleans for the kettlebell swings if you feel comofrtable.

Core stuff at the end if you can make it through the other stuff in a decent time.


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

10 Rounds

Bike Sprint
30 sec sprint
30 sec rest

Part 3

10 min
Every min on the min
10 box step overs holding onto a dumbell in each hand

Part 4

10 min
Every min on the min
10-15 sit ups