Workout of the Day March 31, 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

Anderson Squat
Build to a tough single

Watch the video. Try to get there in 8 sets, including your warm up sets. No misses. Feel free to cross your arms.

Part 3

4 sets

Goblet 30s
Rest 60-90 sec

This is a goblet style squat. Hold a dumbell or kettlebell. Do 10 reps from the top to half of the squat. Do 10 reps from the bottom to half of the squat. Do 10 full up and down squats.

Part 4

3 sets
1 min banded march

Part 4

21-15-9
Pull ups
Thrusters
Rest 5 min
Then:
8 sets
10 cals on the bike
Rest 60 sec

Part 5

4 sets
30 Russian Twists
15 toe touches


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
Shoulder press
3 reps
Load should be around 70-75%

Part 3

4 sets

8 Towel Pull ups or towel ring rows
8 l sit press
Rest 60 sec

Part 4

4 sets
8 Bent over barbells rows
Rest 60 sec

Part 5

14 min

12 Dumbell Bench Press
24 Cal Row

Part 6

100 v ups