Workout of the Day March 29, 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

Back Squat
12 min
Every min on the min perform
2 back squats @ 70% load

Part 3

4 Sets

12 Goblet Squats
8/ leg reverse lunges holding dumbells
Rest 60 sec

Part 4

12 min

12 Push press
24 sit ups
48 jump ropes

Part 5

100 Banded good mornings



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

7 Rounds

40 sec of wallballs
20 sec rest
40 sec of burpees
20 sec rest
40 sec bike
20 sec rest

Part 3

15 v ups
10 side plank hip rasies