Workout of the Day December 13, 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

Bench Press

Build to a challenging set of 4

-20% for 2 sets for as many reps as possible

Part 3

4 sets

8 barball rows
8 tate press

Part 4

11 min

12 Dumbell Hang power cleans
9 step ups or box jumps
12 cal row or bike

Part 5

100 Banded good mornings


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, run or bike

 3 rounds of:

4 Sets
:40 hard
:20 easy

3 Min between each of the 3 rounds.
This is an 18 min workout

Part 3

5 sets

100' front rack kettlebell carry

Just use one of each type of kettlebell so both are the same weight.

Part 4

Tabata stir the pot

8 rounds of :20 on :10 off