Workout of the Day March 23, 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

5 Push ups
10 squats
10 back ext

Part 2

Tempo Back Squat
Build to a tough single
Use 5 sec down and a 3 sec pause in the bottom

These will be much lighter than your true maximal.

Part 3

Banded Goblet Squats
4 sets of 10 reps
Rest 60 sec between sets

Part 4

Banded Kettlebell swings to eye height
4 sets of 10 reps
Rest 60 sec between sets

Squeeze your butt hard on these. Prison clench

Part 5

20 min

10 Pull ups
15 Burpees
20 Cal row or bike
25 hand release push ups

For those w shoulder things, you can avoid the push up part of the burpee and just kick your back, forward and stand up. Push ups, you can try putting your hands on dumbells. Or find a decent sub like goblet squats. Don't do the push ups if they hurt, just do the squats.

Part 6

4 sets

10 reps per arm
single arm dumbell overhead sit ups

You will likely have to anchor your feet, or have someone stand on them.



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

90 Cal row or bike
60 wall balls
30 sandbag over shoulders
60 wall balls
90 cal row or bike

This is a longer workout.

Part 3

5 sets

10 per direction stir the pot