Workout of the Day November 16, 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 back ext

Part 2

8 sets
5 Band resisted jumps
5 jumping air squats
Rest 60 sec between sets

You don't need to jump more than a few inches in the banded and you don't need to go into a full depth squat.

Part 3

21-15-9
Thrusters
Burpees
* Do 15 towel pull ups after each set, and at the end (3 total sets of towel pull ups)

Remember, you can use the battle ropes over the pull up bar to hold onto, or a towel is fine. You can do like a ring row, but with the battle rope as a scale. Or feed the towel through a ring and use that for the towel pull ups.

Part 4

Accumulate 3 min of stir the pot

Sub in side plank as needed.


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

 For 60 min:

Run 0.62 mi
Row 1 km
Bike 2 km

Every 6 min Choose and perform 1 of the below:
15 v ups
15 pull ups
15 l sit press