Workout of the Day January 3, 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 Push ups
10 squats
10 back ext

Part 2

Alternating Movements
Every min on the min

Odds: 3-8 Towel Pull ups or Towel Ring Rows
Evens: 8 L sit presses

At the start do the towel pull ups, rest till the next min then do the 8 L sit presses. Continue in this fashion for the 10 min (5 sets of each movement).

Part 3

14 min

40 Wallballs
30 Hanging Knee raises or V ups or 1 min per arm single arm farmers carry
20 Kettle bell swings to eye height (heavier) or Dumbell Hang Power Cleans

Go through the 3 movements in the rep scheme for the 14 min.

Part 4

3 sets

60 sec hollow body hold


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 Squat

Build to a challenging set of 3

Part 3

4 sets

10 Bulgarian Split squats per leg
12 Banded Kettlebell Swings
Rest 60 sec

Feel free to load the split squats if you want

Part 4

6 Sets

30 sec bike sprint
Rest 2:30 between sets

Part 5

100 Banded good Mornings