Workout of the Day February 17, 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
5 squats
10 back ext

Part 2

9 min
Every min on the min
Bench Press
70-75%

If things are tight time wise today. DO NOT do the bench part. Just the conditioning part.

Part 3

50 Push ups
50 Kettlebell swings
50 air squats
50 single arm dumbell hang clean and jerk (switch hands every 5 reps)
50 cal row or 3 min bike
50 single arm dumbell hang clean and jerk (switch hands every 5 reps)
50 air squats
50 Kettlebell swings
50 Push ups

Part 4

45 sec per side side plank
5 dragon flies


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 or Row

2 rounds

5 min
1 min rest
4 min
1 min rest
3 min
1 min rest
2 min
1 min rest
1 min

Rest 6 min between rounds