Workout of the Day February 4, 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
Build to a tough set of 2
OR
Dumbell Bench Press
Build to a challenging set of 5

If a barbell aggravates elbows or shoulders, do the dumbells

Part 3

Skull Crushers
4 sets of 10 reps
Rest 60 sec between sets

Use a barbell or dumbells

Part 4

2 Rounds
0.25mi run or row 400m or bike 1200m
21 Kettlebell Swings
12 Pull ups
Into:
3 rounds
50 jump ropes
12 dumbell hang clean and jerks
Into:
4 Rounds
20 Sit ups
30 Air squats
40' single arm overhead kettlebell carry (20' per arm)

Part 5

If time permits

100 Banded pull aparts



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

Every min on the min
Alternating movements

First 10 min
Odds: 12-15 cal row or bike
Evens: 14-20 Reverse Lunges holding a dumbell in each hand
Rest 3 min
Second 10 min
Odds: 15-20 Dumbell Push press
Evens: 15-20 Sit ups
Rest 3 min
Third 10 min
Odds: 12-16 Renegade Rows
Evens: 10-15 Burpees

Do the prescribed work in each min. Shouldn't take you too much longer than 45 sec to complete the work. Scale back the numbers or the load to achieve this.Do the odd movement in the odd min and the even movement in the even min.