Workout of the Day March 18, 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

Bench Press
Build to a challenging Single rep
No misses
Use a spotter

Part 3

Floor Press
3 sets of 8 reps
Rest 60 sec between sets

Part 4

Dumbell Tate press
3 sets of 8 reps
Rest 60 sec between sets

Part 5

With a 16 min time cap

40 Alternating dumbell Snatches or kettle bell swings
40 ring rows
30 dumbell burpees
30 pull ups
20 devils press
20 pull ups

See how far you can get in 16 min. Most will likely not finish. Feel free to adjust the volume of pull ups.

Part 6

If time permits

4 sets
15 side bends per side holding  a dumbell in the one hand
Rest 60 sec


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

Bike 3500m or Row 1600m or run 1 mile
50 air squats
Rest 3 min
Bike 2500m or Row or run 1200m
40 air squats
Rest 2 min
Bike 1600m or row or run 800m
30 air squats
Rest 1 min
Bike 1000m or row or run 400m
20 air squats

Part 3

5 sets

12 sir the pots per direction
Rest 60 sec between sets