Workoutof the Day September 16, 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 Push ups
10 squats
10 back ext

Part 2

Bench Press

Build to a Challenging set of 2

Part 3

4 Sets
8 Bent over barbell rows with band attached to the middle of the bar pulling forwards
20 Dumbell Floor Press
Rest 60 sec

Part 4

Run 1 mi on treadmill or row 2 km or bike 4 km
50 thrusters
30 pullups

You can also run 8 times around 89 or 12 around 88.
If using a barbell for thrusters, don't use more than an empty bar.

Part 5

4 sets
20-30 russian twists
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 2

30 min

60 Walking lunge steps
50 Kettlebell Swings
40 Cal bike or row
30 Burpees
20 Renegade Rows