Workout of the Day September 5, 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
5 Push ups
5 squats
10 back ext

Part 2

3 Rounds

2 min Air Bike
2 min Burpees
2 min Row
2 min thrusters
1 min rest

Keep effort to around 70-75%. You will have to pace the burpees and break up the thrusters. The thruster need to be light. 12-25# dumbells or 65# with a barbell.

This can be done with 4 people, have each person start at a different station.

Part 3

5 sets

10 overhead sit ups with a 25-45# plate
20 Russian Twists with the same plate

20 twists is a total for both sides.


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 squats
10 back ext

Part 2

4 sets

7 Dumbell Bench press
Rest 30 sec
7-10 push ups
Rest 30 sec
7 Bent over barbell rows
Rest 90 sec

Part 3

4 Sets
Row 300m
10 Kettlebell Deadlifts
5 strict kettlebell press
5 kettlebell push press
50' bear crawl
Rest 2 min