Workout of the Day December 2, 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

Front Squat

Build to a challenging set of 3

Part 3

4 Rounds

20 wall balls
20 cal row or bike
10 Squats bear hugging a sandbag
10 cal row or bike
Rest 1 min

Part 4

4 sets

12 side plank raises
30-60 sec side plank
Switch sides
Rest 60 sec


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; bike or run
2 Rounds of:

10 Sets of:
:30 hard
:30 easy

Rest 2-5 min between rounds

Part 3

3 Rounds
2 Turkish get ups per side (heavy)
:30 sec side plank on a swiss ball (if able) per side
Rest 60 sec

Do a stir the pot for :30 if unable to do the side plank on the swiss ball.

Part 4

Accumulate 5 min of a banded march holding a med ball at chest level