Workout of the Day February 15, 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

Bench Press
Every min on the min
Using 60-70%
5 sets of 5 reps with a medium grip
5 sets of 5 reps with a wider grip

Part 3

Dumbell Bench Press
3 sets of 8 reps
Rest 60 sec

Part 4

Dumbell Hammer Curls
4 sets of 10 reps
Rest 60 sec

Curl the dumbell all the way up until the head of the dumbell touches the shoulder.

Part 5

21-15-9
Pull up
Thrusters

Use dumbells or a barbell for the thrusters. The load shouldn't be too heavy. This should take under 6-8 min. Choose load and pull up variation appropriately.

Part 6

4 sets
20-30 russian twists
Rest 60 sec


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 Push ups
5 squats
10 back ext

Part 2

15 Rounds

3-5 pull ups
10 V ups
10 Air Squats
6 Alternating Dumbell Snatch
Rest 30 sec