Workout of the Day February 1, 2019

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

Bench Press
Build to a challenging set of 3

 Part 3

12 Sphinx Push ups
8 Bent over rows w a barbell
Rest 60 sec

Part 4

27-21-15-9

Row Cals
Burpees

You can partner up on this, one person starts the row after the first guy. Or you can bike sprint as long as it takes your partner to row.

Part 5

Weighted sit ups
8-11-15-18
Rest 60 sec

Each set should be challenging and will see you use a lighter load at the higher rep ranges. Make sure to anchor your feet like in the video.

Part 6

100 banded tricep push down


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

4 sets
20 Death March Steps
12/ side suitcase deadlifts holding onto barbell
Rest 60 sec

Use a kettlebell if unsure about using a barbell

Part 3

5 Rounds

10 Goblet Squats
12 Kettlebell Swings
14 dumbell push press
16 V ups
Rest 1 min between rounds

Part 4

4 sets

45 sec side pank L
Rest 15 sec
45 sec side plank R
Rest 15 sec
45 sec plank
Rest 1:15