Workout of the Day January 8, 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 challenging set of 3
-20% for 2 sets of 5

Part 3

4 Sets
8 Bent over row with barbell
10 Sphynx Push ups
Rest 60 sec

Part 4

4 sets
12 bicep curls
15 banded pull downs
Rest 60 sec

Part 5

5 rounds
20 Goblet Squats
Bike hard 60 sec or row 250m
15 l sit press
Bike hard 60 sec or row 250m



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

12 Rounds
Row :45 sec
Rest :15 sec

Rest 4 min

12 Rounds
Bike :45 sec
Rest :15 sec

Part 3

5 rounds
Stir the pot
10 per direction