Workout of the Day December 26, 2017

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 Push ups
10 squats
10 back ext

Part 2

5 Rounds

8 Pull ups
8 Dips

Part 3

4 sets

8 Dumbell Row per arm
12 Alternating Dumbell Press
Rest 60 sec

For the alt dumbell press, have a dumbell in each hand and pressone up and down, then do the other side. Complete 12 total reps (6/ side)

Part 4

50 sit ups
20 hang power cleans
50 sit ups
45 Kettlebell Swings
50 Sit ups
70 supermans or back ext


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

6 rounds
2 min row
2 min bike
Rest 2 min between rounds

Part 3

Tabata Stir the pot