Workout of the Day January 6, 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 Push ups
10 squats
10 back ext

Part 2

In 15 min

Shoulder Press
Build to challenging set of 2

Part 3

1 min Push ups
1 min rest
1 min L sit press
1 min rest
1 min push ups

Part 4

3 sets

10 bent over dumbell row

Part 5

50 Hanging knee raises
30 Sand Bags from the ground to over the shoulder
50 Pull ups
30 Dumbell Thrusters


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

Bike or Row

3 Rounds

60 sec at 85%
30 sec light
60 sec at 90%
30 sec light
60 sec at 95%
30 sec light
60 sec at 100%

Rest 2 min between the rounds

The idea is to build the intensity in each 60 sec period. The percentages are there to illustrate that.

Part 3

4 sets

20 sec per direction stir the pot

Part 4

100 Banded Good mornings