Workout of the Day April 1, 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

Run 0.5 mi or Row 750m or Bike Hard for 4 min
15 Dual Kettlebell Deadlifts
20 Burpees

Part 3

5 Rounds

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

5 Rounds

Row 750m at a moderate pace
Row 250m harder
Rest 2 min

Sub in a 3 min mod bike and a 1 min hard bike.

Part 3

100 Russian Twists holding a 25-54# plate