Workout of the Day December 5, 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

3 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

In 15 min

3 rep Shoulder press

Build to a challengning set of 3

Part 3

3 sets

Every 2 min perform 8-16 pull ups

Part 4

21-15-9-6-3

Burpee
Kettlebell swings

Feel free to sub in hang power cleans if you are comfortable with them. Please cut the reps for the hang power cleans in half if you are working on consistency with the lift. More is not better. Better is better.

 Part 5

3 sets
Max effort v ups
Rest 60 -90 sec between sets


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

2 rounds

2 km bike
50 Banded lat push down
1 km row
50 banded Tricep extensions

Part 3

Tabata stir the pot