Workout of the Day June 30, 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 pre 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
2 Back Squats
Load around 80%

Part 3

Deadlift Practice
Do 7-8 sets of 1-3 reps
Feel free to build load as long as form is ok
If lifting off the floor is challenging, elevate your bar by putting the plates on a 45# rubber plate laying on its side. Or ose in the rack off the safety bars.

Part 4

Swiss ball hamstring curls
3 sets of 20 reps
Rest 60 sec

Part 5

4 Rounds

10 pull ups (inverted rows, ring rows etc.)
15 sit ups
20 step ups
24 hanging knee raises

Part 6

3 sets

1 min banded march (like last shift)
Rest 1 min


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

10 min
Every min on the min
1st 5 min: 5 floor press medium grip
2nd 5 min: 5 floor press with a wide grip
Loading is around 65%

Part 3

Incline Bench Barbell press

4 sets of 10 reps
rest 60 sec

Part 4

Banded lat pull downs w a wide underhand grip
3 sets of 15 reps
Rest 60 sec

Part 5

Dumbbell Hammer curl till db heads touch the front of the delt
4 sets of 10 reps
Rest 60 sec

Part 6

3 sets

4 min
5 l sit press
10 pull ups
15 lunges

Rest 2 min between sets