Workout of the Day June 27, 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
Build to a Challenging Single
5 sec down
3 sec pause

If you want try to use bands.

Part 3

3 sets

12 Goblet squats
1 min rest

Part 4

3 sets

1 min banded march hugging an object
Rest 1 min

Part 5

21-15-9
Thrusters
Pull ups

Rest 5 min

Then:
8 sets
10 cal air bike or row
Rest 60 sec

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 Push ups
5-10 squats
5-10 back ext

Part 2

Reverse Band Bench Press
Build to a tough single rep
Do this in around 8 total sets

Use the safety spotter arms if you want as the bands should stay straight up down.

Part 3

Floor Press
3 sets of 8
Rest 60 sec

Part 4

Sphinx Push ups
3 sets of 10 reps
Rest 60 sec

Remember these are tough, but they can also be done from the knees.

Part 5

2 Rounds

Run 0.12 mi
12 kettlebell swings
12 Pull ups
12 Dumbell hang clean and push press
12 pull ups
Run 0.12 mi

Rest 3 min between rounds

Part 6

Standing banded oblique crunches
3 sets of 10 per side
Rest 60 sec