Workout of the Day July 27, 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

Bench Press
Build to a challenging set of 3
Use 7-9 sets to get there.

Part 3

4 Sets

10 Bent over row w a barbell (do a 3 sec lower)
100' Farmers Carry
Rest 60-90 sec

Part 4

50 hanging knee raises
Rest 2 min
Then:
5 Rounds
10-15 pull ups
10-15 dips
Cardio
Rest 1 min Between Rounds

For the cardio: 2 laps around 89 or 3 around 88; or run 0.25mi on the treadmill; or bike 2 min hard; or row 400M.



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

750m Row (hard pace)
250M Row  (easy pace)
3 min bike (hard pace)
1 min bike (easy pace)

500M Row (hard pace)
500M Row  (easy pace)
2 min bike (hard pace)
2 min bike (easy pace)

500M Row (hard pace)
2 min Bike (hard pace)

Part 3

15 side plank hip raises per side
60 sec side plank per side