Workout of the Day May 8, 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
5 sets of 3 reps
Build to a challenging set of 3

Part 3

21-15-9

Dumbell Hang Clean and Jerk
Pull ups
Dips

Do 21 of each, then 15 of each, then 9 of each.

 Part 4

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

5 Rounds

Every 5 min Perform
500m Row
1:30- 2 min bike

Part 3

5 sets
6/ leg bulgarian deadlifts
6 bent over kettlebell rows

Part 4

100 sit ups