Workout of the Day February 23, 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

Back Squat
Build to a Challenging set of 4 reps
Use the tempo:
3 sec down, 2 sec pause in the bottom
Take 7-8 sets to set there

Part 3

4 Rounds

30 Hanging Knee raises or v ups
30 cal row or bike
30 alternating dumbell reverse lunges (1 dumbell per hand, on your body any way)

This is a longer piece. If the 120 reps per movement is high, change to 20-25 reps.

Part 4

100 Banded good mornings


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

4 Rounds

Every 10 min perform:
0.12 mi run
15 burpees  add a step up and over a box if you want)
500m bike
10 sand bag over the shoulder

Go through the movements only 1 time each 10 min. Even if you take 5 min, only go through once. This is a 40 min part

Part 3

4 sets

20 per side standing banded side bends.