Workout of the Day July 11, 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

In 15 min

Build to a challenging set of 3 using:

3 seac down with a 2 sec pause in the bottom

Part 3

4 Sets

10/ side Kettlebell suitcase deadlifts

6/ side reverse lunges holding onto dumbells

Part 4

2 Rounds

6 min

6 Dumbell Hang Power cleans

6 Dumbell Thrusters

12 hanging knee raises or v ups

Rest 3 min between the 2, 6 min work sessions

Part 5

100 Banded Good mornings

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

3 Rounds

50 Cal
Rest 1 min

30 Cal
Rest 1:30

15 Cal
Rest 3 min 

Part 3

100 Russian Twists