Workout of the Day October 26, 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

12 sets of 3 reps

Keep loading to the 70-75% range

Part 3

8 Rounds

30 Jump ropes
6 Towel pull ups
Rest 30 sec between rounds

You can do towel pull ups with the rings, just put it through the rings and hold like a towel pull up and perform like a ring row.

Part 4

3 Sets
10 per side bird dog + dumbell row
30-60 sec side plank per side (go on elbow)


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

3 Sets

Row 1000m or bike 2000m
30 Push ups
30 sit ups (with a plate held overhead if able)

Part 3

Choose a song, single arm farmers carry for the duration switching arms every :30. Choose a challenging weight.