Workout of the Day July 14, 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

Bench Press
9 min
Every min on the min
3 reps at 70-75%

Part 3

4 sets
8 tate press
8 single arm bent overs dumbell rows w a band pulling forwards
Rest 60 sec

Part 4

30 Goblet Squats
Bike 60 sec
30 pull ups
Bike 60 sec
30 Dumbell Push press
Bike 60 sec
20-30 Towel Pull ups
Bike 60 sec
30 dumbell hang power cleans
Bike 60 sec
30 l sit press
Bike 60 sec

Part 4

4 sets
45-60 sec side plank per side



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

4 sets

8/ side landmine press
Rest 30 sec
10 Burpees
Rest 30 sec
8 Reverse flys
Rest 30 sec
10 Alternating Reverse lunges holding dumbells
Rest 30 sec

Part 3

6 sets

Row Hard :30 sec
Rest 2:00

Part 4

5 sets
5/ side single leg v ups
10 v ups
Rest 60 sec