Workout of the Day April 6, 2018

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

Every  min on the min
for 9 min
Bench Press 3 reps
1st 3 min are with a narrow grip
2nd 3 min are with a regular grip
The last 3 min are with a wide grip

Part 3

5 sets
6 l sit press w dumbells
Rest 60 sec

Part 4

4 sets
16 skull crushers
8/ side single arm dumbell row
Rest 60 sec

Part 5

6 sets
Every 2:30
6 Dumbell snatch
15 Kettlebell swings
6 Dumbell hang clean and push press

If time permits
Part 6

4 sets
10 pike pulls on the rower
Rest 60 sec


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

4 sets
Row 750
15 burpees
Rest 3 min

Part 3

100 Russian Twists