Workout of the Day March 2, 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

Floor Press
Build to a challenging single rep
Do this over approx 8 sets

Part 3

Skull Crusher Laying on the floor
3 sets of 8 reps

Part 4

30 sit ups
15 pull ups
15 dips
30 L sit press
30 Sit ups
30 L sit press
15 pull ups
15 dips
30 sit ups

Use a dumbell for the l sits.

Part 5

3 sets/ side
20 single arm banded push downs


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

Bike or Row
20 cal Sprint
Rest 60 sec
10 cal sprint
rest 60 sec
15 cal sprint
rest 60 sec
8 cal sprint
Rest 3-4 min between rounds

Part 3

4 sets
12 pallof presses per side

Part 4

100 banded pull aparts