Workout of the Day September 21, 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 Back Squats + 4 standing high jumps

Do 2-3 warm up sets of the squats before starting to count the sets.
Do the jumps like we do in the fitness assessments.

Part 3

5 Rounds
Every 4 min
2 Rounds of:
12 cal bike or row
10 Kettlebell Swings
8 Goblet squats with a heavier kettlebell or dumbell

Every 4 min, do 2 rounds of the above movements. Rest any remaining time in the 4 min once you complete the 2 rounds.

Part 4

4 sets
12 side plank raises into a 30 sec side plank hold per side
Rest 60 sec between sets


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 sets

12 tall kneeling landmine presses
10 single arm dumbell row
 Rest 60 sec

Part 3

3 rounds
50 cal row
30 push press (barbell or dumbell)

Part 4

100 strict presses with an empty