Workout of the Day May 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

Back Squat

12 min
Every min on the min
Perform 2 reps with 75-80% load

Part 3

4 Sets
8 Barbell Hip Thrusts
16 Banded Kettlebell Swings
Rest 60 sec

Part 4

12 min

10 Alternating Dumbell Snatch
8 Burpees
20 Air Squats

Part 5

5 sets
:30 sec hollow body Hold
Rest as needed between sets


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

Row Run or Bike

2 Rounds
4:00 work
Rest 2:00 Between

Then
3 Rounds
3:00 work
Rest 90 sec between

Then
4 Rounds
1:00 Work
1:00 Rest

Rest 2 min between the different rounds orf time (after the last 4 min set, rest 2 min. After the last 3:00 set, rest 2 min). Increase intensity as the time shortens.

Part 3

4 Sets
12 v ups
24 controlled knee to elbow moutain climbers
Rest 60 sec