Workout of the Day September 13, 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

3 front squats + 6 back squats

For this, do the 3 front squats, rack the bar then go immediately into the back squats. Rest 2-3 min between sets. If you struggle with the front rack for the front squat, feel free to do goblet squats then the back squats or do all the reps on the back.

Part 3

4 Rounds

:45 Single arm Kettlebell or Dumbell Clean & Jerk (right hand)
:15 Rest
:45 V-Ups
:15 Rest
:45 Single arm Kettlebell or Dumbell Clean & Jerk (left hand)
:15 Rest
:45 Dips
:15 Rest

Part 4

100 Banded good Mornings


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
6 minutes max cals
- Rest 5 minutes -
4 x 90 seconds on 30 seconds off
- Rest 5 minutes -
4 x 30 seconds on 90 seconds off
- Rest 5 minutes -
6 minutes max cals