Workout of the Day January 11, 2020

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

Push Press

Build to a challenging set of 3

Part 3

3 Rounds

1000M row or 2000m bike
30-40 wall balls
15-20 dips

Part 4

4 sets

15/ side banded side bends
30 sec/ side, side plank (weighted if able)



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

4 Rounds

1000M Run or 2000M bike
30 banded knee raises
30 step ups

Part 3

Tabata Stir the pot