Workout of the Day April 22, 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
5-5-5-5-5
Only star counting the sets as working until you are at 60% effort

Part 3

4 Sets
8 Hip Thrusts
12 Banded Kettlebell Swings
Rest 60 sec

Part 4

14 min
50' Lunge with dumbells held on shoulders
12 Dumbell hang power cleans
12 Ring Rows

Part 5

5 sets
12 pike ups on rower
12/ side, side plank up and down


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 Push ups
10 squats
10 back ext

Part 2

3 sets
10/ arm single arm dumbell bench
Rest 30 sec
8-12 pull ups
Rest 60 sec

Part 3

3 sets
6/ arm kb overhead reverse lunge
Rest 30 sec
30 Banded face pulls
Rest 30 sec
10 Rower pike ups
Rest 90 sec

Part 4

4 sets
30 Sec kb front rack wall sit
Rest 15 sec
30 sec plank on rings
Rest 15 sec
8 Single arm dumbell curls
Rest 60 sec