Workout of the Day December 7, 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

Back Squat

12 set of 2 reps at 80%
Lift every 30-60 sec

Part 3

4 Sets
8 per side deficit reverse lunges holding onto dumbellls
Rest 60 sec

Part 4

4 Sets
12 Barbell Glute Bridges
10 Banded Kettlebell Swings to eye height
Rest 60 sec

Only swing to eye height. In the video he demos going to overhead

Part 5

4 Rounds
Every 4 min
10 cal row
5 Hang Power Cleans
5 Front Squats

Sub in kettlebell swings and goblet squats if unfamiliar with the hang power clean and front squat.



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

Row 500m
Rest 2 min between efforts

Sub in a tough 2 min bike.

Part 3

3 Rounds
Row Sprint 150m
Rest as needed to do this.

Sub in a really hard 30 sec sprint on the bike.

Part 4

Stir the pot
4 rounds
10 reps per direction