Workout of the Day January 22, 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 Squats
12 sets
2 Reps Every 30 sec
Load is 60%

Can do goblet squats w dumbell as well.

Part 3

4 Sets

100' Lunge (holding dumbells at side or in front rack)
50' Bear Hug Sandbag carry
60 sec easy bike

Part 4

125 Jump Ropes
75 Wall Balls
50 Kettlbell Swings or Dumbell Snatch
40 Hanging Knee Raises

Part 5

5 Rounds

50' Plank Plate Drag


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 squats
10 back ext

Part 2

6 rounds
500M row or 1250M bike
100' Kettlebell Front rack carry
50' Farmers Carry
25 Push ups

Feel Free to scale back the push ups