Workout of the Day June 22, 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
9 Min
Every min on the min
Use approx 75%

Part 3

In 10 min
Deadlift from pins or safety arms
Bar around knee level
Build to a challenging single

Start with your knees pulled back. If not comfortable w lift or set up, don't do or call me

Part 4

Hip Bridge 21s
3 sets
7 reps bottom half, 7 reps top half, 7 reps full range
Rest 60 sec 

Part 5

30-20-10
Airbike or row cals
Hanging knee raises or v ups

Rest 3 min

15-10-5
Burpees
Goblet Squats

Part 6

4 sets
45-60 sec plank
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 Push ups
5-10 squats
5-10 back ext

Part 2

Reverse band Bench Press
12 min
Every min on the min
(6 sets med grip, 6 sets wide grip)

Use the red bands. Load in the 80-85% range

Part 3

3 sets
10 bench press
Rest 60 sec 

Part 4

Bent over row
3 sets of 10 reps
Rest 60 sec 

Part 5

Hammer curl
4 sets of 10 reps
Rest 60 sec 

Part 6

50 sit ups
Then
13 min
10 pull ups
10 Burpees
10 cal air bike

Part 7

Banded Pull Aparts
4 sets of 20 reps
Rest 60 sec