Workout of the Day July 19, 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

4 sets

Max Effort pull ups


Part 3

Every min on the min
Perform 3 dumbell thrusters

Increase the load every min
Stop when  you feel you are at a challenging load
Go for a minimum of 5 sets

Part 4

Bike 7 min
Then :
3 Rounds
12 Kettlebell Swings
12 Goblet Squats
12 Dumbell Push Press
Then:
Bike 7 min

Sub in a 1 mile run on the treadmill or a 1500m row for the bike.

Part 4

4 sets

100' Farmers carry
10 v 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

4 sets

4 min row
4 min bike
Rest 3 min Between

Start the row or bike at a modest pace, increase the pace each min for the 4 min.