Workout of the Day March 16, 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

Bench Press
every min on the min
9 sets of 3 reps
Load is 70%

Part 3

4 sets
15 Chest supported rows w elbows out
10 strict press w barbell
Rest 60 sec

Part 4

18 min

12 one arm kettlebell thrusters (6/ side)
12 cal row or 30 sec bike
12 kettlebell swings
12 cal row or 30 sec bike


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

6 Rounds

Run 0.25
Walk 0.12

or

Row 500m at 85%
Row 250m at recovery

Part 3

4 sets
30 russian twists
30 banded good mornings