Workout of the Day December 18, 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

6 sets

2 hang power clean + 4 front squats

This can be done with dumbells or barbells. If you want you can increase the weight each set, as long as you are comfortable and you positions are strong.

Part 3

6 min

Every 30 sec
Perform 2 Push press
Load is 60% range

Feel free to use a barbell dumbells

Part 4

5 rounds

5 man makers
20-25 cal row or bike or 50-75 jump ropes

Part 5

4 sets of max rep hanging knee raises or single arm farmers carry the duration of a song switching hands every 100'


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 Push ups
10 squats
10 back ext

Part 2

Bench Press
10 sets of 3 reps

Loading in the 75-80% range for all sets

Part 3

Dumbell or kettlebell Push Press
Build to a heavy set of 5
Then:
-10% for 2 sets of 5

Part 4

4 rounds

Max effort dips
Max effort pull ups
Rest as needed between sets

If you can do more than 10 reps, add a weight to the movement.

Part 5

5 sets
:15 sec max effort air bike sprint
Rest 1:45