Workout of the Day January 19, 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

Bike, Run or Row

2 Rounds

5 min
Rest 1 min
4 min
Rest 1 min
3 min
Rest 1 min
2 min
Rest 1 min
1 min
Rest 6 min before starting the second round

This is a longer piece. Choose the most appropriate piece of equipment.

Part 3

3-4 sets

20 russian twists with a 25-45# plate.
20 banded good mornings


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

5 Push ups
10 squats
10 back ext

Part 2

4 sets
 8 Single arm dumbell bent over rows/ side
12 Single arm Land mine press/ side
Rest 60 sec

Part 3

8 Pull ups
12 Bench Press
Rest 60 sec

Part 4

5 sets
10 Push ups
15 Kettlebell swings
10 Bicep curls
Rest 60 sec