Workout of ther Day March 24, 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

1 shoulder press + 2 push press
Work up to a challenging load

Part 3

4 rounds

20 narrow grip bench press
12 upright rows with dumbells
Rest 60 sec

Part 4

4 rounds

10 dumbell pull overs
30 banded tricep push downs
Rest 60 sec

Part 5

Pick a song
Do the below for the entirety of the song
Single Arm Farmers carry
Switch hands every 100'



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

Row or bike
1:40 at moderate pace
:20 rest

Rest 3 min

6 Rounds

:20 HARD
1:40 at a recovery pace

Part 3

4 sets

20 russian twists
15 v ups
Rest 60 sec