Workout of the Day June 6, 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.
 
Part 1

3 Rounds

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


Part 2


7 Min
Every min on the min
3 Back Squats
Load around 70%


Part 3


9 Min
Every min on the min
3 Deadlift variation
Loading should feel around the 70% range
Feel free to use a barbell, 2 kettlebells or 2 dumbells


Part 4


3 sets
12 banded kettlebell swings
Rest 60 sec


Part 5


Choose posion:



7 min
8 pull ups
20 jump ropes


Rest 3 min

7 min
12 pullups
15 cals on a machine

 OR

50-40-30-20-10
Cals on a machine
Rest 1:1

Part 6

4 sets
14 russian twists
10 v ups


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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats
5-10 back ext
 
Part 2

Bench Press

10 min
Every min on the min
1st 5 min: 5 bench w a medium grip load around 70%
2nd 5 min:5 bench w a wider grip load around 70%

Part 3

3 sets
10 Dumbbell bench press
Rest 60 sec

Part 4

5 sets
5 pullups (add a load to yourself)
Rest 60 sec

Part 5

3 sets
10 Hammer curls
Rest 60 sec

Part 6

6 Rounds

10  Push press
10 step ups
10 Sit ups

Part 7

6 sets of 20 reps
incline face down rear delt raise, palms face out, arms at 45 degrees