Workout of the Day August 31, 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

5 sets
4 Front Squats + 8 Back Squats
Rest 2 min between sets

Do a total of 5 working sets. This load should be in the 60-65% range for all set, not crazy heavy. Do the 4 front squats, re rack the bar and go directly into the 8 back squats.

Part 3

3 sets
8 RDL
Rest 60 sec

Part 4

5 Rounds

15 Cal row or bike
15 wall balls
15 alternating dumbell snatch
Rest 60 sec

Can use the rower, air bike, or the bike erg at 89.

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

5 Rounds

20-30 sit ups
Run 0.25 on treadmill
5 Hang Power cleans

Part 3

4 sets
10 weighted overhead sit ups with a plate + 20 Russian Twists