Workout of the Day November 11, 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

3 sets
8 single leg step ups per side

Part 3

18 min

11 kettlebell swings
11 Burpees
11 Thrusters (barbell or dumbell)
11 Pull ups
At the 11:00 min mark:
Rest 1 min in silence

Part 4

3 sets

60 sec plank or 10 body saws
10 knee tucks on rower


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
5 Push ups
10 squats
10 back ext

Part 2

Push Press
6 sets
Starting at around 75% load
Perform 2 reps every 2 min
Add load each set

Part 3

4 sets
10 Push ups w hand on dumbells
10 Double dumbell skull crushers
Rest 60 sec

Part 4

15 min

10 Renegade rows (push up + 1 row per side = 1 rep)
Bike 1000m