Workout of the Day February 7, 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

Every min on the min
10 min perform:
3 back squats at 70%

Part 3

4 rounds
12 split leg dumbell good mornings
Rest 60 sec between sets

Feel a stretch in the front leg hamstring then come up. Just hold a dumbell in each hand at the side. The video show a barbell on the back, we are not doing that.

Part 4

4 Rounds

12 Banded Kettlebell Swings
Rest 60 sec between sets

Focus on squeezing the butt.

Part 5

10 min

10 Pull ups
10 L sit press
10 Hanging knee raises
10 step ups per leg (leave the leg on the box and do all 10 on one side before switching)
20 russian twists



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

9 min
Every min on the min
3 floor press with 75% load

Part 3

3 set
8 reps single arm dumbell row
Rest 60 sec

Part 4

4 sets
8 bent over barbell row
Rest 60 sec

Part 5

30 pull ups
30 dips
200' sinlg arm overhead carry switching arms every 50'

rest 5-10 min

4 rounds
2 min battle ropes
25 wall balls