Workout of the Day March 7, 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

12 sets
2 Back squats every min on the min

Loading should be in the 70-75% range

Part 3

4 sets
8 suitcase deadlifts (use kettlebell or barbell)
12 Good mornings
Rest 60 sec

Part 4

15 min
Bike or Row
30 sec hard
30 sec light

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
5 Push ups
10 squats
10 back ext

Part 2

50 walking lunges holding 1 dumbell at side or overhead
50 step ups holding one dumbell however
50 push ups
200' of bear crawl

Part 3

4 sets
20 banded straight arm push down
20 banded face pulls
Rest 60 sec

Part 4

4 sets
:45 sec side plank per side
:45 sec plank
Rest :15 sec between planks and 1:15 between sets