Workout of the Day February 20, 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

4 sets
10 Wide Reverse grip bent over rows
7 front raises + 7 lateral dumbell raises
Rest 60 sec

Part 3

3 Sets
20 banded lat pull downs
20 banded Ys (use a very light band)

Part 4

20 min
Row 500m or run 0.25mi on treadmill or bike 2:30
15 dumbell hang clean and jerk
10 pull ups

Part 5

4 sets
15 v ups


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

Bench Press
Build to a tough set of 2

Part 3

12 Skull crushers using a barbell
8 per side 1 arm rows w dumbells

Part 4

3 sets

20 v ups
20 l sit press
20 step ups or box jump/ step downs