Workout of the Day October 7, 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

For 9 min
Every min on the min
3 bench press at 75%

Part 3

4 sets
15 Dumbell Floor Press
8 Single arm bent over dumbell row per side
Rest 60 sec

Part 4

4 Rounds

50 Jump Ropes
15 cal row or bike
12 pull ups

Part 5

4 sets

10 per direction of stir the pot


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

12 per side bulgarian split squats hugging a med ball

Part 3

3 Rounds

Run 0.5 mi on the treadmill or Bike 2000m or row 1000m
25 Kettlebell Swings
20 L sit press
25 wall balls
Rest 60 sec

Part 4

100 Russian Twists