Workout of the Day December 10, 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 2

Part 3

Barbell Shrugs

3 sets of 8 reps

Part 4

75 Cal Bike or Row
50 L sit presses
Every 2 min perform 10-15 kettlebell swings

Part 5

3 sets

8 Plate overhead sit ups

Feel free to try barbell overhead if you want.



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

6 Rounds

Run 0.25 or Row 400m or bike 1000m moderate effort
Walk 0.05 mi or row easy 100m or bike 250m easy
Run 0.12 or Row 200m or bike 500m hard effort
Walk 0.03 or row 50m or bike 150 m easy
100' sandbag bear hug carry

Part 3

5 sets

10 hollow rocks
10 side plank raises per side
10 supermans