Workout of the Day August 23, 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
5 Push ups
5 squats
10 back ext

Part 2

Build to a challenging Single shoulder press

Don't use your legs

Part 3

4 sets
8 Tate press
8 bent over rows with a barbell
Rest 60 sec


Part 4

4 Rounds
Every 5 min complete
Row 500m or Bike or Airbike 1000 meters
15-25 Air squats
15-25 Push 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

Bike 50 cals
Row 50 cals
Rest 4 min
bike 40 cals
Row 40 cals
Rest 3 min
Bike 30 cal
Row 30 cal
Rest 2 min
Bike 20 cal
Row 20 cal
Rest 1 min
Bike 10 cal
Row 10 cal