Workout of the Day April 3, 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

Reverse Band Bench Press
Build to a challenging single

Watch the video. Try to hang the bands vertically as much as possible. Use the same size band on each side. Everyone should use the narrower red bands.

Part 3

Dumbell Floor press against bands
4 sets of 8
Rest 60 sec

Part 4

Sphinx Push ups
4 sets of 8-10
Rest 60 sec

These are quite challenging and can also be done from the knees, or run a band from up high and around your hips.

Part 5

2 Rounds

Run 0.12 mi or row 200m or bike 500m
12 Kettlebell Swings
12 pull ups or inverted rows or ring rows
12 Dumbell Hang clean and push press
12 pull ups or inverted rows or ring rows
 Run 0.12 mi or row 200m or bike 500m
Rest 3 min between rounds

Part 6

Standing banded side bends
4 sets of 20 reps
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

3 Sets
25' Death March
12 Double Dumbell front squat using the dumbells from death march
Rest 60 sec

Part 3

4 sets
20 Banded Hamstring curls
10 Alternating step ups holding dumbells
Rest 60 sec

Part 4

5 sets
90 sec row
60 sec sand bag over shoulder
30 sec sandbag bear hug
Rest 2 min between rounds

Part 5

4 sets

:45 sec side plank Right
Rest :15
:45 sec side plank Left
Rest :15
45 sec plank
Rest 1:15