Workout of the Day August 20, 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 or Front Squat

4 sets
3 reps- rest 10 sec w bar on body- 3 more reps

Part 3

16 Banded Kettlebell Swings to eye height
4 Wallballs as high as possible
Rest 60 sec

Part 4

4 Rounds
1 min dumbell hang power clean
1 min step ups or box jump/ step downs
1 min burpees
1 min rest

Part 5

If time permits

4 sets
100' double kettlebell front rack carry


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 Push ups
10 squats
10 back ext

Part 2

Build to a tough 5 rep bench press

Part 3

4 sets
12 Skull Crushers w a barbell
12 dumbell straight arm pull overs
Rest 60 sec

Part 4

4 sets

12 bent over rows
14 Dumbell bicep curls
Rest 60 sec

Part 5

4 sets

20 cal air bike
15 push ups
10 pull ups
rest 60 sec