Workout of the Day July 30, 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
5 sets of 3 reps, hold the bar on your back for 7-10 sec between reps

Part 3

4 Sets
8 bulgarian split squats
24 Banded prone hamstring curls
Rest 60 sec

Part 4

42 wall balls
21 Pull ups
30 wall balls
15 pull ups
18 wall balls
9 pull ups

Part 5

Core stuff if you want. Maybe side planks 4 sets of 60 sec 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
 7 Push ups
10 squats
10 back ext

Part 2

Shoulder press
Build to a challenging single

Part 3

4 sets
12 barbell rows
12 Dumbell Bench press
Rest 60 sec

Part 4

4 sets
20 dumbell curls
8 Sphinx Push ups

Part 5

4 sets
Row 400m
20 push ups