Workout of the Day January 30, 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 back ext

Part 2

20 min
Go onto a cardio machine of your choice

Every 2 min Perform:
4 Burpees
6 Kettlebell Swings
8 Air squats

Part 3

2 Rounds

50 sit ups
100' Sand Bag Bear hug walk
25 cal bike or row

Part 4

100 banded pull aparts
100 banded tricep push downs


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
5 Push ups
10 squats
10 back ext

Part 2

9 min
Every min on the min
3 Bench Press
Load around 70%

Part 3

Floor Press
3 sets of 8
Rest 1 min between sets

Part 4

3 sets
12 Dumbell Rollback tricep extension
Rest 60 sec

Part 5

4 sets
15 cal air bike
15 Push ups
rest 2 min between sets