Workout of the Day April 30, 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

5-7 Push ups
10 squats
10 back ext

Part 2

In Teams of 2:

5 Rounds

30 L sit press w dumbells
30 step ups
30 burpee pull ups
30 kettlebell swings
30 v ups
Rest 2 min Between Rounds

Partner up on this workout. It's a little bit of a longer one. The reps are a total for the team, break it up as you see fit.

Part 3

4 Sets

:45 sec plank on Left side
:15 Rest
:45 sec plank on Right side
:15 Rest
:45 sec plank
1:15 Rest

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

Bench Press

Build to a Challenging Set of 3
-20% for 2 sets of 5 after

Part 3

4 sets

8 Dumbell Rollback Tricep extension
16 single arm dumbell rows
Rest 60 sec

Part 4

4 sets
20 bench press
12 bicep curls
Rest 60 sec

Part 5

100 Russian Twists