Workout of the Day November 27, 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

5 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Work up to a tough 3 rep
Weighted pull up

If you can't do a pull up, you can use a band to assist you. Start with a thick band and work lowering the band size. Or do a weighted inverted row. Try to use 6-9 sets to get there by building the weight.

Part 3

3 Weighted dips
OR
3 Weighted push ups

Work to a heavy weight in 8 sets.

Part 4

3 Rounds
30 Kettlebell Swings
40 Wall balls
120 Jump Ropes

Part 5

Tabata 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

Row 1000M or Bike 2000M
50 Step ups holding a sandbag in the front (like a bear hug) Step up to a 6"-12" height
Row 1000M or Bike 2000M
200M bear hug sandbag walk
Row 1000M or Bike 2000M

Part 3

4 sets

60 sec side plank/ side
30 standing banded abs