Workout of the Day February 4, 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 Push ups
10 squats
10 back ext

Part 2

Back Squat

5 sets of 3 reps

Part 3

In 12 min

2 rounds
16 v ups
12 Walking Lunge steps
8 Dumbell Power cleans
Then
2 Rounds
16 Pull ups
12 Walking Lunge Steps
8 Dumbell Powercleans

Alternate between the v ups and the pull ups every 2 rounds for the 12 min. Feel free to hold the dumbells from the clean for the walking lunge if you're feeling good.

Part 4

3 Sets
30-40 Banded good mornings
Bent over WYs with 2.5lb plates


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

Run, Bike or Row

3 Rounds
8 min of:
:15 sec hard
:15 sec recovery
Rest 2 min between rounds

Part 3

4 sets
10 weighted hanging knee raises