Workout of the Day August 4, 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

4 rounds

4 bench press
8 pull ups

Part 3

3 Rounds of:
3 sets
30 sec battle ropes
10 L sit presses

Rest 60 sec after each round (3 Sets)

Part 4

4 sets

10 Dumbell Pull overs
10 Skull crushers

Part 5

30-25-20-15-10

Cals on rower or air bike or bike erg
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

4 rounds

4 min row
4 min bike
2 min rest

Use the ir bike or the bike erg.
Start at a slower pace on each machine and increase the pace each min. For example, on the row start at 24 strokes per min and increase the strokes per min by 2 each min for the 4 min. Do the same on the bike, pick a more modest RPM to start and increase the RPMs by 5 each min.