Workout of the Day November 19, 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
5 Push ups
10 squats
10 back ext

Part 2

100 Push Press
10 min cap

Use an empty bar up to 75-95# (total) or dumbells
This is not to be done unbroken. Likely in sets of 5-10. No more than 10 min allotted.

Part 3

Bent over barbell rows

3 sets of 10 reps
Do a 3 sec lower on each rep

Part 4

14 min
10 Hang power cleans (barbell or Dumbell)
10 Burpees
After 5 rounds, Rest 2 min

Part 5

100 Russian Twists



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

32 min
Bike (air or spin)

Every 4 min perform:
2 Rounds of:
50' heavy farmers carry
5-7 burpees

Part 3

Tabata Stir the Pot