Workout of the Day April 14, 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 Push ups
10 squats
10 back ext

 Part 2

Back Squat
In 15 min
Build to a challenging set of 2 reps using the tempo:
3 sec down, 3 sec pause in the bottom, fast stand up

Part 3

5 sets
5 good mornings
max effort pull ups

Part 4

4 sets

10 glute bridges on a swiss ball

Part 5

2 rounds

3:00 Max reps of weighted step ups
Rest 2 min between sets
Hold a dumbell in each hand

Part 6

4 sets
15 sit ups cradling  a dumbell

Part 7

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

3 Rounds

4 min
16 dumbell snatches
16 goblet squats
Right into
4 min
75 Jump ropes
16 burpees
Rest 3 min Between rounds

Part 3

100 russian twists