Workout of the Day June 14, 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

9 Min
Every min on the min
3 Back Squats
Load around 75%

Part 3

3 sets
8 Hip Thrust
Rest 60 sec

Part 4

3 sets
16 Banded KBS
Rest 60 sec
Focus on squeezing the butt

Part 5

8 Rounds

10 cal bike or row
7-10 pull ups
Rest 1 min

Part 6

7-10 sets
:10 hanging tucked knee up hold, or l sit hold
10 tuck crunch
10 hollow rocks
rest :30

Part 7

If time allows:
3-4 sets
1 min banded pull through's

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

9 Min every min on the min
Bench Press 75%
1st 3 sets: Narrow grip
2nd 3 sets medium grip
3rd 3 sets wider grip

Add a little weight and do 2 more sets

Part 3

Banded Push ups
3 sets of 8
Rest 60 sec

Part 4

1 arm dumbbell row with the band pulling forward (attach to rig or dumbbell storage)
3 sets of 8 reps
Rest 60 sec

Part 5

3 sets

Dumbbell Hammer curl 21s
Rest 60 sec
Like the video, but hammer style.

Part 6

10 Sets

8 Dumbbell deadlifts
8 Dumbbell hang power cleans
8 Dumbbell push press