Workout of the Day March 7, 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
All sets in the 70-75% range
5 sets of 5 reps with a medium grip
5 sets of 5 reps with a wideish grip
Rest 60-90 sec between sets

Part 3

Dumbell Bench Press
3 sets of 10
Rest 60 sec

Part 4

Double Bent over dumbell rows
3 Sets of 8 reps
Rest 60 sec

Part 5

Dumbell Hammer Curls
3 sets of 10 reps
Rest 60 sec

Part 6

6 rounds

10 Dumbell Push press ( add load each round )
10 Step ups
10 sit up or v ups or body saws

Start the loading of the push press lighter and choose a heavier set of dumbells each round.

Part 7

100 Banded Pull aparts


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

5 Rounds

Run 0.25 mi Or bike 1000M
5 Burpee holding onto dumbells
10 Dumbell Front Squats
15 Box Step overs holding onto dumbells

Part 3

Stir the pot

4 sets of 12 rotations per direction