Workout of the Day February 28, 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

Back Squat
For 9 min
Every min on the min
Perform 3 squats
Keep load to 70-75%

Part 3

Kneeling Squats
4 sets of 12 reps
Rest 60 sec between sets

Keep these very modest, especially in the first couple sets. Use a pad at the knees.

Part 4

4 Rounds

10 Pull ups
15 Sit ups
20 Alternating step ups
25 Hanging knee raises



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

6 Rounds

Run 0.12 mi or Row 500m or bike 1250M
100' walking lunge with a dumbell in each hand if able

Part 3

4 sets

10 around the worlds (5/ direction)
15 v ups