Workout of the Day November 24, 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 squats
10 back ext

Part 2

Back Squat

Build to a challenging set of 5 using a 4 sec descent

After your last challenging set:
-15% for 1 set of max reps of back squats at a regular tempo.

Part 3

4 Sets
8 Barbell Hip thrusts
15 single arm bent over dumbell row
Rest 60 sec

put one knee and one hand on the bench for the bent over rows.

Part 4

11 min

Row 200m or Run 0.12mi or Bike 500m
10 Kettlebell Swings
15 v ups


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

10 sets

Bike

10 sets
500m hard
500m easy

or

Row

10 sets
500m hard
500m easy

I would prefer if the bike was utilized.

Part 3

4 sets

12 side plank raises
Right into
30-45 sec side plank
Then switch sides