Workout of the Day October 23, 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

3 Hang power cleans

If not familiar w lift, skip this

Part 3

5 sets

3 Front Squats

Rest as needed. Remember to create tension for the lift. Sub in goblet squats as needed.

Part 4

5 sets

Run 0.25mi or 2 times around 89 or 3 around 88
12 L sit press with dumbells

Sub in 500m row or a 1000M bike.

Part 5

4 sets

15 sit ups into:
30 sec hollow hold


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

20 min
Every min on the min
Alternating movements each round

Odds: 6 burpees + 6 Kettlebell swings
Evens: 5 Goblet squats + 6-8 cal row

Part 3

4 sets

45 sec side plank Right
15 rest
45 sec plank left
15 rest
45 sec plank
rest 1:15