Workout of the Day November 8, 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

5 Supinated Pull ups or ring rows
5 Neutral Pull ups or ring rows
5 Pronated Pull ups or ring rows

 rest up to 15 sec between variations and 2 min between sets

Part 3

Death by L sit Push ups

Do 1 rep the 1st min, do 2 reps the 2nd min, do 3 reps the 3rd min...
Go until you cna't make the reps in the min

Part 4

20 min

50' standing hand over hand sled pull with a rope
50' sled push
15 kettlebell swings
60 sec battle ropes

Part 5

3 sets

60 sec Gun Walk


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

5 sets

5 Bench Press

Part 3

5 min of:
10 wall balls
10 step ups holding onto 1 dumbell

-Rest 2 min-

3 min of:
5 Deadlifts
5 Push ups

Rest 1 min

1 Min
Burpees

Rest 2 min

Repeat the Above one more time.

This is a 26 min workout.