Workout of the Day January 19, 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

5 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

In Teams of 2
Alternating full Rounds

40 Rounds (20 each)

5 Wall balls
4 hanging knee raises or v ups
3 Burpees over a dumbell
While 1 partner does a round, the other will row

So how this works: Partner 1 will complete the 5 wall balls, 4 hanging knee raises and 3 burpees; partner 2 will row till they are done. They the switch and partner 2 will do the 5-4-3 and partner 1 will row till they are done the 3 movements. If there are multiple partner sets, feel free to bike.

If you don't have a partner, do:
20 rounds
5 Wall balls
4 hanging knee raises or v ups
3 Burpees over a dumbell
30 sec row


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

Back Squats
12 sets of 3 reps
Loading around 55%
Rest 30 sec between

Part 3

4 sets

8 Bulgarian Split squats per side

Part 4

5 Rounds

12 Kettlebell Swings
9 Goblet squats
6 L sit press