Workout of the Day January 24, 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

4 sets

6 Tate press
8 single arm bent over row with dumbell
10 bent over reverse dumbell flies
Rest 60 sec

Part 4

40 cal row or Run 0.36 mi or Bike 3 min
20 Squats holding a dumbell in each hand in the front rack
30 v ups
20 push press with dumbells


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

Bike
6 Rounds

For 4 min
:15 sec hard
:15 sec recovery

Rest 2 min between rounds

Part 3

4 sets

15 side bends per side holding onto a kettlebell in the one hand
15 weighted sit ups