Workout of the Day January 27, 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

Front Squat with a tempo
Build to a challenging 3
3 seconds down, 3 second pause in the bottom and a fast stand

Part 3

4 Sets
10/ side suitcase deadlifts with kettlebell
15 banded kettlebell swings to eye height
Rest 60 sec

Part 4

3 Rounds

35 cal row
35 sit ups
35 wall balls
35 Banded good mornings
50' one arm overhead carry with kettlebell per arm

Sub in a 2-2:30 min bike or run


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

Floor press

Build to a Challenging set of 3
-20% for 2 sets of 5

Part 3

4 sets
10 Skull Crushers w a barbell
12 Single arm bent over rows
Rest 60 sec

Part 4

8 Rounds
Every 2 min
8 Push ups
8 Alternating Dumbell snatch
20 sec hard bike sprint

Part 5

100 Russian Twists