Workout of the Day July 6, 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

Row 1 km or bike 4:30
50 dumbell push press
50 step ups
50 Kettlebell swings
50 step ups
500' Farmers carry
50 Step ups
Run 4 min or bike 4:30

This workout is kind of long, feel free to scale the reps back. Don't do the work of any movement unbroken. Try to pick a set size and do that.

Part 3

3 sets of 15 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

Bench Press
Work to a challenging set of 5
-10% for 2 sets of 5

Part 3

4 sets
6 Single arm dumbell row w a 3 sec squeeze at the top
12 dumbell floor press

Part 4

3 sets
Trap 3 complex doing 10 reps per position

Part 5

4 sets
40 banded tricep push downs
30 banded face pulls