Workout of the Day June 3, 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.

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 set of 2
Use the tempo:
3 sec down with a 2 sec pause in the bottom

Part 3

Heels Elevated Goblet Squats w a narrow stance (put each heel on a 5-10# plate)
3 sets of 10-20 reps
Rest 60-90 sec between

Part 4 (optional)

Good Mornings (use a barbell or dumbell held against chest)
5 sets of 5 reps
Rest 60 sec between sets

Part 5

10 min

8 vups/ sit ups/ hangning knee raises
8 alternating dumbell snatch
8 Dumbell thrusters (1 db per hand)

Part 6

75-100 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.

Part 1

3 Rounds

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

Part 2

Floor Press

Build to a tough single

Part 3

Skull Crushers
3x8
Rest 60 sec

Part 4

100 Empty barbell Bench Press

Part 5

30 sit ups
15 pull ups
30 Push ups
15 cal row
30 sit ups
15 cal row
30 push ups
15 pull ups
30 sit ups

Part 6

3 sets

20 banded push downs
Rest 60 sec