Workout of the Day June 19, 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

In 15 min
Front Squat
Work up to a challenging set of 2 reps
Tempo 5 sec down and 2 sec pause

Part 3

3 Sets
20 Heels elevated Banded Goblet Squats
Rest 60 sec

You can wrap the band around you neck like you are doing good mornings

Part 4

3 sets

Stiff legged Deadlifts with band (barbell, kettlebell, dumbbell. Use whatever)
3 sets of 10
Rest 60 sec
Skip if you aren't sure about movement. Implement may not touch the floor, that is ok.

Part 5

60-100 Banded pull throughs

Part 6

20 min
10 pull ups
25 cal row or bike
25 burpees
25 dumbbell bench press

Part 7

If time allows
3 sets
10 per arm, single arm dumbbell overhead sit ups
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

Push Press
Build to a tough single

Part 3

Neutral Grip Dumbbell floor press
4 sets of 8 reps
Rest 60 sec

Part 4

JM Press with barbell
3 sets of 8 reps
Rest 60 sec

Part 5

10 Rounds

10 Dumbbell Hang Power Cleans
10 Push ups

Part 6

4 sets

30 russian twists

Part 7

4 sets

20 H rolls
Rest 60 sec