Workout of the Day March 10, 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 tough single rep
Use the tempo
3 sec down; 2 sec pause in the bottom; 1 sec up

Part 3

Hip Thrusts
3 sets of 10 reps
Rest 60 sec

Part 4

Kettlebell Swing to Eye Height
3 sets of 20 reps
Rest 60 sec

Part 5

3 Rounds

20 Alternating Reverse Lunge Wall balls
Bike 800m or run 0.25 mi or row 400m
20 Sit ups


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

3 Rounds

15 cal bike sprint
15 recovery air squats
15 cal bike sprint
15 recovery air squats
15 cal bike sprint
Rest 3-5 min between rounds

Part 3

4 Sets

12 steps per direction banded side step
25 banded good mornings

Part 4

4 sets
12 v ups
30-45 sec per side side planks
Rest 60 sec between sets