Workout of the Day August 28, 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

5 Sets
Every 2 min
5 Hang Power Cleans + 3 Push press

Feel Free to use dumbells or barbells. Do all 5 hang power cleans before doing the 3 push press.

Part 3

a) 4 sets of 3 strict press
b) 3 sets 1:00 dips

Alternate between the 2 movements. Remember to rest. Yes, there is one more set of press than dips, just end on the press.

Part 4

15 min

10-12 Burpees or a 12-15 cal sprint on the air bike
10-12 Pull ups
Rest 1:1 after each round

If the 2 movements take 2 min, rest 2 min before starting the next round.

Part 5

4 sets
12 side plank raises + 45 sec side plank 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
5 Push ups
10 squats
10 back ext

Part 2

4 sets
8 Bulgarian Split sq/ side
12 single arm bent over rows per side

Part 3

4 sets
12 heel raised narrow stance goblet squats
12 single arm kettlebell push press
Rest 60 sec

Part 4

4 sets
Row 500m
20 push ups
Rest 1 min