Workout of the Day Septemeber 8, 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
5 Back Squats
10 Banded Kettlebell Swings to eye height
Rest 2 min

Start counting sets after 2-3 warm up sets

Part 3

3 sets
12 Bent Over barbell rows
12 RDL(Romanian Deadlifts)
Rest 60 sec

Keep the focus on a flat back, no rounding. Keep loading to where you can maintain perfect position.

Part 4

14 min
14 Step holding a dumbell in each hand
14 Push Press
14 Cal Row or Bike

Part 5

4 sets
10 V ups
20 Bicycles
Rest 60 sec


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 3

3 Rounds

Row 1000M
Run 0.25 mi or 3 times around 88 or 2 around 89
Bike 2000M
Rest 3 min between rounds

Part 4

100 Russian Twists