Workout of the Day January 14, 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
7 squats
10 back ext

Part 2

4 sets of 8 reps
Kettlebell or barbell sumo deadlift

Feel free to use 1 or 2 kettlbells is you choose the kettlebell option.

Part 3

4 sets
12-16 banded kettlebell swings
Rest 60 sec

Part 4

Bulgarian Split squat hugging a sandbag
3 sets
8/ leg
Rest 60 sec

Part 5

2 rounds

2 min battle ropes
60-80 Air squats
10-20 sandbag over the shoulder
100' Front Rack Kettlebell Carry


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

Bike or Row
2 sets of:
3 Rounds
4 min at a challenging pace
90 sec at half that pace

When I suggest a bike, an air bike is ok too. Or choose a spin bike, it is just hard to gauge a pace on a spin bike (unless you are using the concept2 bike at 89 station, and I would suggest using that bike).
Rest 2 min between sets

Part 3

4 sets

:45 sec/ side side plank
:45 sec prone plank
Rest 15 sec between sides and 1:15 between sets