Workout of the Day January 27, 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

Build to a tough Back Squat Single

No misses, stop when it feels heavy. Use a spotter on each side of the barbell.

Part 3

4 Sets of 12 Good mornings or goat bag hinges
Rest 90 sec between

Part 4

4 Rounds

Run 600m or Row 600m or Bike 1500m
25 Goblet Squats

Part 5

Sit ups against bands
5 sets of 10 reps


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

Bench Press

Build to a Challenging Single

Part 3

Floor Press

3 Sets of 8

Part 4

14 min

3-6-9-12...

Dumbell Deadlift
Dumbell Hang Power Clean
Dumbell Push Press

Go for the 14 min. Add 3 reps after each set

Part 5

4 sets of 30 russian twists