Workout of the Day September 24, 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

5 Push ups
10 squats
10 back ext

Part 2

30 L sit presses
Every 15 seconds do 5 push ups; do this until you complete 30 reps.

Part 3

4 sets

1 Ring Row with 7 second hold at the top
+ 5 ring rows with a 4-5 second descent

Part 4

4 Rounds

Run 1 time around 89 or 2 times around 89 or 0.12mi on the treadmill
25 V ups
15 Kettlebell swings

Sub in a 250m row or a 500m bike


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 Dumbell Bench
12/ Arm bent over dumbell row
36 banded tricep extensions
Rest 60 sec

Part 3

5 Sets
Every 4 min
Row 12-18 cals
Bike 12-18 cals
45 sec battle ropes

All 3 things are done once in each 4 min window. You should have approx 1 min rest (finish the 3 things at 3 min0. Adjust the cals to accomidate this.

Part 4

100 Russian Twists