Workout of the Day October 2, 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

Front Squat
3-3-3-3-3

3 sec descent and a 3 sec pause in the bottom

Part 3

4 Sets

12 Bent over row with the barbell
6/ side bulgarian split squat (holding a medicine ball to chest if able)
Rest 60 sec

Part 4

3-6-9-12-15

Dumbell Hang Cluster
Burpees

Part 5

3-4 sets
12 side plank Lateral raises


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

5 sets

Bike 1000m
Row 500m
Run 0.12 mi
Rest 2 min between sets
30-45 sec side plank