Workout of the Day January 11, 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

Box Squat

12 sets of 2 reps around 70-75%
Do a set of 2 every 30-45 sec.

You can do this with 2-4 guys easy. Share the rack and rotate through the squat. This shouldn't feel too heavy and the bar should be moving fast. If not comfortable with this movement do a regular squat.

Part 3

4 sets
12-20 death march steps
12 Banded pull Through
Rest 60 sec

Part 4

10 min
60 burpees
40 Goblet squats
20 pull ups
20 dips

Part 5

Abs. If there's 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

6 Rounds
Row, Run or Bike
3 min on
3 min rest

Part 3

5 Rounds
10 per side, side bend holding a dumbell
30 russian twists