Workout of the Day September 10, 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.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Back Squat Against Bands

12 min

Every min on the min

3 reps

Load should be 55% + band tension

Part 3

Deadlift

8 sets

1 rep ever :30 sec

Load in the 75% range

Part 4

3 sets

8 Russian Step ups per side holding onto a load (dumbbells or kettlebell)

Rest 60 sec

Part 5

3 sets

8 Romanian Deadlifts (RDL)

Rest 60 sec

Part 6

15 min

Row 200M or bike 500M

10 Burpees

40 Stir the Pots (10 L, 10 R, 10 L, 10 R)

 

Part 7

 

3 sets

1 min banded pull throughs

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.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press (against bands if you can)

9 min

Every min on the min

Perform 3 reps

1st 3 min- narrow grip

2nd 3 min- medium grip

3rd 3 min- wider grip

Part 3

 

3 sets

Alternating Dumbbell Bench Press

1 arm stays straight up while the other does a rep. Alternate sides

12 reps per side

Rest 60 sec

 

Part 4

 

4 sets

1 arm Dumbbell row

8 reps per side

Rest 60 sec

 

Part 5

 

3-4 rounds

 

21 cal bike

15 Pull ups

9 Dumbbell Hang Cleans

Rest 60 sec

Part 6

4 sets

100' front rack kettlebell carry

Workout of the Day September 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.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext 

 

Part 2

 

Back Squat

Build to a challenging single squatting against bands

Use a 3 sec count on the way down and a 3 sec pause in the bottom

 

Do this in 8 sets.

 

Part 3

 

Seated Good Mornings

3 sets of 10 reps

Rest 60 sec

 

Part 4

 

Swiss Ball Reverse Hypers

3 sets of 20 reps

Rest 60 sec

 

Part 5

 

16 min

 

20 reverse lunge wall balls (or step ups holding onto 2 dumbbells)

Run 0.25 mi or bike 1000M or row 500M 

20 sit ups

Part 6

100 Banded good mornings

TB/ The Next Day 

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

 

Part 2

 

Bench Press with a 3 sec pause 2" off the chest

Build to a tough single

Part 3

Banded Floor press

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell JM Press

3 sets of 8 reps

Rest 60 sec

 

Part 5

100 Overhead Seated Banded Tate presses

Only use a light band

Part 6

4 sets

15/ side, side bends holding onto Dumbbells

Rest 60 sec

Part 7

3-4 sets

1 arm dumbbell rear delt raise 20 reps non stop

No rest between sides or sets

 

Part 8

100 banded pull aparts

Workout of the Day August 25, 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.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Back Squat to a box

9 min

Every min on the min

3 reps

Straight load should be in the 70% range or 50%+ bands

Part 3

Deadlift

9 Sets

1 rep every 30 seconds

Straight load should be in the 70% range or 50%+ bands

 

Part 4

 

Bulgarian Split Squat

3 sets

12/ leg

Rest 60 sec

Part 5

 

Barbell Hip Thrust

3 sets of 8 reps

Rest 60 sec

 

Part 6

 

4 Sets

20 per side banded side bends

40M farmers carry

Rest 60 sec

 

Part 7

 

100 Banded good mornings

 

 

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.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats

5-10 back ext 

 Part 2

 

Bench Press

9 min every min on the min

3 bench press

First 3 min narrow grip. 2nd 3 min medium grip, 3rd 3 min wide grip 

Straight load should be in the 70% range or 50%+ bands

Part 3

Single Arm Dumbbell Row w a 3 sec negative

8 reps of 3 reps per arm

Rest 60 sec

Part 4

Dumbell Rollback Tricep extension

3 sets of 8 reps

Rest 60 sec

Part 5

16 min

10 Push press

10 Step ups

10/ direction stir the put

Part 6

3 sets

Trap 21s

Rest 60 sec

Use kettlebell in each hand. Do 7 shrugs w them behind the leg, 7 with them on the side of the leg and 7 of them in front of the leg. All done standing.

Workout of the Day August 22, 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.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Back Squat

Build to a tough single

No misses. Do this thing in 8 sets

Use a spotter and go in the cage or use the safety arms.

Part 3

Heels elevated Goblet squats (use band too if you want, or just a band)

3 sets of 20 reps

Rest 60 sec

Part 4

Good Mornings

5 sets of 5 reps

Rest 60 sec

Part 5

10 Min

7 Hanging Knee Raises

7 Kettlebell Swings (heavier)

7 Dumbbell Thrustrers

Part 6

100 Swiss ball hamstring curls

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.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

 

Part 2

 

Shoulder press

 

Build to a tough single

No misses, do this thing in around 8 sets

 

Part 3

 

Skull Crusher laying on floor, bands pulling up if you want

3 sets of 8 reps

Rest 60 sec

 

Part 4

 

JM Press

3 sets of 8 reps

Rest 60 sec

 

Part 5

 

JM Press

100 Reps

Use an Empty bar, or with a broom stick

Part 6

Stir the pot

5-8 sets

10-15 circles per direction

Rest 60 sec

Part 7

4 sets

6 way delt raise, 20 reps

banded pull aparts, 20 reps

Rest 60 sec

Workout of the Day August 17, 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.

Do either days workout if you are just doing one of the workouts. Don't feel like you have to do the squat day, or the upper day, especially if those body parts are sore. The first day will be a lower day and the second an upper. Choose which one is best for you.

Part 1

3 Rounds

5-10 Push ups
5-10 squats

5-10 back ext

 

Part 2

 

7 min

Every min on the min

Box Squat 3 reps

55% load + bands (or 75% straight weight)

 

Add load and do 2 more sets working up to a 85-90% effort (that is based on feels)

 

Part 3

 

Good Mornings

5 sets of 5 reps (add bands if you want)

Rest 60 sec

 

Part 4

 

Bulgarian Split squats

4 sets of 12 reps per leg

Rest 60 sec

 

Part 5

 

4 sets

 

10 Pull ups

15 sit ups

20 Step ups

25 hanging knee raises

Part 6

3 sets

1 min banded pull throughs

30 banded leg curls

Rest 60 sec

TB/ The Next Day

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing one of the workouts. Don't feel like you have to do the squat day, or the upper day, especially if those body parts are sore. The first day will be a lower day and the second an upper. Choose which one is best for you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats

5-10 back ext

 

Part 2

 

Bench Press

10 min

Every min on the min

1st 5 min- 5 bench w a medium grip

2nd 5 min- 5 bench w a wider grip

Load at 65%

 

Part 3

 

Chest Supported rows w dumbbells

4 sets of 8 reps

rest 60 sec

 

Part 4

 

Bent over underhand narrow grip rows w a barbell

4 sets of 8 reps (banded if you want)

 

Part 5

 

Cross body Hammer curls

3 sets of 12 reps

 

Part 6

 

3 sets

 

15-25 hollow rocks

15-25 tuck crunches

25 sec hollow hold

Workout of the Day August 14, 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.

Do either days workout if you are just doing one of the workouts. Don't feel like you have to do the squat day, or the upper day, especially if those body parts are sore. The first day will be a lower day and the second an upper. Choose which one is best for you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats

5-10 back ext

 

Part 2

 

Deadlift off Pins with the bar just below the knee

Build to a tough single

 

Part 3

 

Bulgarian Spilt Squat

3 sets of 8 reps

Hold onto dumbbell if you are able 

Rest 60 sec

Part 4

Good Mornings

3 sets of 8 reps

Rest 60 sec

Part 5

3 Rounds

Row 30 cals

20 walking lunge steps (w dumbbells if you want)

100M farmers carry

Part 6

 

100 Swiss ball reverse hypers

 

 

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.

Do either days workout if you are just doing one of the workouts. Don't feel like you have to do the squat day, or the upper day, especially if those body parts are sore. The first day will be a lower day and the second an upper. Choose which one is best for you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats

5-10 back ext

 

Part 2

 

Push Press

Build to a tough single

Try to do this in 8 sets. So plan accordingly

 

Part 3

 

Dumbbell Tricep rollback

3 sets of 10 reps

Rest 60 sec

 

Part 4

 

Alternating Dumbell Bench Press (hold the non moving arm at extension)

3 sets of 8 per arm

Rest 60 sec

 

Part 5

 

15 min

10 Renegade rows (push up then row on each arm)

20 V ups

0.12 mi run

Part 6

3 sets

20 H rolls

30 banded pull aparts

Rest 60 sec

Workout of the Day August 6, 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.

Do either days workout if you are just doing one of the workouts. Don't feel like you have to do the squat day, or the upper day, especially if those body parts are sore. The first day will be a lower day and the second an upper. Choose which one is best for you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats

5-10 back ext

Part 2

Zercher Squat

Build to a tough Single

Use a yoga mat under the bar to ease pressure if needed

Part 3

Swiss Ball Hamstring Curl

4 set of max reps

Rest 60 sec

Part 4

Reverse Hyper on a swiss ball

4 sets of 20 reps

Rest 60 sec

Part 5

3 Rounds

10 Deadlifts (dumbbell, kettlebells, barbells, whatever you feel comfortable with)

20 Burpees

15 Pull ups

Into:

3 Rounds

20 V ups

10 Goblet or front squats

Part 6

Banded hip bridges w a 3 sec pause at the top

4 sets of 10 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.

Do either days workout if you are just doing one of the workouts. Don't feel like you have to do the squat day, or the upper day, especially if those body parts are sore. The first day will be a lower day and the second an upper. Choose which one is best for you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats

5-10 back ext

Part 2

Bench press starting of pins with the bar 2" off chest (use bands as well if you want)

Build to a tough single

Part 3

Floor press against bands

5 sets of 5 reps

Rest 60 sec

Part 4

JM Press

3 Sets of 8 reps

Rest 60 sec

Part 5

3-6 Rounds (pick your poison for how long you want to go)

Every 4 or 5 min (your choice)

20 cal air bike

5 Burpees

Only go through the 20 cals and  5 burpees once in the allotted time frame. Effort should be very high.

Part 6

4 sets

20 plate Raises

20 h rolls

20 banded face pulls

Rest 60 sec

Workout of the Day July 24, 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.

Do either days workout if you are just doing one of the workouts. Don't feel like you have to do the squat day, or the upper day, especially if those body parts are sore. The first day will be a lower day and the second an upper. Choose which one is best for you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

Part 2

7 min
Every min on the min
3 Banded Box Squats

Bar weight should be around 50% + the added band weight

The 2 sets of 3 reps around 90% effort

Part 3

9 min
Evert min on the min
3 Reverse Band Deadlifts
Load around 80-85%

Make sure the bands are straight up and down. Use the spotter arms put to a high location maybe at 88 and 89. 87 do this inside the squat cage.

Part 4

3 sets

Hip Bridge 21s
7 reps bottom half
7 reps full range
7 reps top half

Rest 60 sec

Part 5

30-20-10
Air bike Cals (sub bike or row)
Hanging Knee Raises

Rest 2 min

15-10-5

Burpees
Goblet Squats

Part 6

100 Banded Good Mornings


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.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Bench Press

10 min
Every min on the min
First 5 min- 5 reps medium grip
Second 5 min- 5 reps wide grip
Bar weight 45-50%

Part 3

Dumbbell Bench Press
4 sets of 8 reps
Rest 60 sec

Part 4

Bent over barbell row
4 sets of 8 reps
Rest 60 sec

Part 5

Laying on your side on an incline bench, do banded one arm lat pull downs w elbows out to the side.
4 Sets of 12 reps per side
Rest 60 sec

Part 6

Dumbbell Hammer Curls
4 sets of 10 reps
Rest 60 sec
Curl until the head of the dumbbell touches the head of the delts.

Part 7

Stir the pot
4 sets of 10-20 per direction
Rest 60 sec

Part 8

4 Sets
30 H rolls
20 banded pull aparts
Rest 60 sec

Workout of the Day July 21, 2020

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Front Squat to a box against bands
Build to a tough single

Part 3

Good Mornings
3 sets of 8 reps
Rest 60 sec

You can do these with a bar on your back,or holding a kettlebell of dumbbell to your chest and do them.

Part 4

3 rounds

20 Reverse hyper on a swiss ball
20 Hamstring curls on a swiss ball
Rest 60 sec

Part 5

3 rounds

200M row or a 500m bike
15 Goblet squats
10 Pull ups
5 heavy l sit press

Part 6 (optional or instead of part 5)

3-4 sets

1 min banded march
Rest 60 sec


TB/ The Next Day Workout

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Z Press

Build to a tough single

Part 3

Floor Press Against bands

3 sets of 5
Rest 60 sec

Part 4

Incline Skull Crushers
4 sets of 8
Rest 60 sec

Part 5

1 min battle ropes
50 jump ropes
200m row
50 jump ropes
0.4 mi run
50 jump ropes
200m row
50 jump ropes
1 min battle ropes

Part 6

Standing banded oblique twists
3-4 sets of 20
Rest 60 sec

Workout of the Day July 16, 2020

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Back Squat Against Bands
9 Min
Every min on the min
3 Back Squats (feel free to do box squats if you're comfortable with them)
Load should be in in the 55-60% zone not counting the tension from the bands. Use the red or blue bands.

Part 3

Deadlift off the safety pins with the bar around the knee
Build to a challenging single
Do this if you are comfortable with the lift.

Part 4

Split Stance Good Mornings
3 sets of 12 per leg
Use a barbell or dumbbells
Rest 60 sec

Part 5

10 min

10 Pull ups
10 Hanging Knee raises or V ups
10 Step ups
20 Russian Twists

Part 6

8 sets
:30 plank (loaded if able)
:30 Chinese Reverse plank (load if able)


TB/ The Next Day

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Floor Press or Banded Floor Press
9 min Every min on the min
3 Reps
Load w the bands is 50%, load without the bands is 70-75%

Part 3

1 Arm Dumbbell row Bands pulling forawrds
4 sets of 8 per arm
Rest 60 sec 

Part 4

Wide Grip Bent over row
4 sets of 8
Rest 60 sec 

Part 5

Hammer Curls
4 sets of 10
Rest 60 sec 

Part 6

3 sets

15-25 hollow rocks
15-25 Tuck Crunch
15-25 sec hollow hold
Rest 60 sec

Workout of the Day July 13, 2020

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Reverse Band Back Squat

Build to a tough single

Use the red or orange bands

Part 3

Banded Pull Throughs

4 sets of 20 reps

Rest 60 sec

Part 4

Reverse hyper on a swiss ball

4 sets of 20 reps

Rest 60 sec

Part 5

1 Round

21 Thrusters

21 Sit ups

Then:

2 Rounds

15 Thrusters

15 Sit ups

15 Hang Clean and Push Press

Then:

3 Rounds

9 Thrusters

9 sit ups

9 Hang Clean and Push press

9 Burpees 

Feel Free to use dumbbells or barbell for the thrusters and hang clean and press

Part 6

Single sided farmers carry for duration of a song. Switch hands at a regular interval (eg each time you turn around)

TB/ The Next Day Workout

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Bench Press against light bands

Build to a tough single

Part 3

Skull Crushers

3 sets of 10 reps

Rest 60 sec

Part 4

Dumbell Tricep Kick Back

3 sets of 20 reps per side

Rest 60 sec

Part 5

3 Rounds

Run 0.25 mi

21 Kettlebell Swings

12 Pull ups 

Rest 5 min

3 rounds

50 jump ropes

12 Hang clean and press w dumbbells

Rest 5 min

3-5 Rounds

30 Air Squats

20 sit ups

100' double kettlebell overhead carry

Workout of the Day July 5, 2020

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Back Squat

Build to a challenging single

Do a box squat if you want. Make sure to use a spotter. Do this in 8 total sets

Part 3

Seated Good mornings, bands pulling forwards

3 sets of 12 reps

Rest 60 sec

Part 4

Reverse hyper on swiss ball

3 ses of 15-20 reps

Rest 60 sec

Part 5

3 or 4 rounds

Run 0.37 mi

20 Squats (goblet or back squats)

Choose number of rounds based on how you feel and how much time you have to workout.

Part 6

100 Banded Good mornings 

TB/ The Next Day Workout 

Today is the first day back in a while. Make sure to moderate your intensity. Don't have performance expectations that you might have had per break. Just go by feels and be happy to be moving.

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, especially if your legs are sore. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext

Part 2

Bench Press

Build to a tough single

Use a spotter

Part 3

Floor Press

3 sets of 8

Rest 60 sec

If you want you can do these against bands

Part 4

Dumbbell JM Press

4 sets of 10

Rest 60 sec

Part 5

14 min

Run 0.37 mi

Then:

3, 6, 9, 12.....

Dumbbell Deadlift

Dumbbell Hang Power cleans

Dumbbell Push press

In 14 min run the 0.37 mi then do 3 reps of all the movements, then 6, then 9....

Part 6

4 sets

30 Russian twists

Rest 60 sec