Workout of the Day February 9, 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

 5 Rounds

21 Burpees
15 Cal Row
9 Thrusters

Part 3

40-50 Banded Push ups
40-50 regular push ups

Part 4

4 sets

15 banded side bends per side
10 Pallof presses per side


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

Row Cals

60-50-40-50-60

Rest as long it takes to row the cals.
Sub in a bike of 4-3-2-3-4 min. Rest the same

Part 3

4 Rounds
45 sec per side side plank
45 sec prone plank
Rest 15 sec between planks and 1:15 between rounds