Workout of the Day June 20, 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

10 Rounds

Cardio
10-15 pull ups
10-15 kettlebell swings

For the cardio: run 0.25mi on the treadmill, 3 times around 88, 2 times around 89; or bike 2 min.
No Rowing

Part 3

4 sets
30 sec per side bicep stretch
20 banded pull aparts


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

Push Press
Build to a heavy set of 3 in 15 min

Part 3

4 sets
5 dumbell bench press
10 straight arm pull overs
Rest 60 sec

Part 4

4 sets of 50 banded tricep push down

Part 5

5 sets

10 bent over rows with a band pulling the bar forwards

Part 6

100 russian twists