Workout of the Day June 28, 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

In 15 min

Bench Press
Build to a challenging set of 2
Do this over 8 sets

Make smart jumps

Part 3

4 sets

8 Tate Press
8 Bent over row with a barbell
Rest 60 sec

Part 4

5 Rounds
12 Double dumbell, dumbell snatch
8 Pull ups
Cardio

For the cardio do 1000m bike. 2 min bike. Run 0.25 mi on the treadmill or run 3 times around 88  or 2 times around 89.

Part 5

4 sets

10 dead bugs (5/ side)
20 sec hollow rocks
10 dumbell overhead sit ups


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

Back Squats
3 sets of 10

Part 3

4 sets
 8/side bulgarian split squats
16 banded kettlebell swings to eye height
Rest 60 sec

Part 4

5 Sets
Row all out for 20 sec
Rest for 1:40

Part 5

4 sets

10/ side, side plank raises
15 v ups