Workout of the Day October 31, 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

In 12 min
Push press
Build to a challenging set of 3

 Part 3

5 Rounds

10 L sit dumbell press
10 Pull ups
15 cal row
Rest 60 sec

Part 4

6 Rounds
Every 2:30

100' sled push (50' out and 50' back)
10 Cal Air Bike

In the 2:30 complete one sled push and one set of 10 cals on the air bike. Rest any remaining time.
Try use the push sled if you are able.


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

4 Rounds (16 total minutes)
Every min on the min
Min 1- Bike 8 cals
Min 2- Bike 11 cals
Min 3- Bike 14 Cal
Min 4- Rest

Part 3

4 Rounds (16 total minutes)
Every min on the min
Min 1- Row 10 cals
Min 2- Row 15 cals
Min 3- Row 20 Cal
Min 4- Rest
Adjust cals as needed on part 2 or 3