Workout of the Day August 6, 2020

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 one of the workouts. Don't feel like you have to do the squat day, or the upper day, especially if those body parts are sore. The first day will be a lower day and the second an upper. Choose which one is best for you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats

5-10 back ext

Part 2

Zercher Squat

Build to a tough Single

Use a yoga mat under the bar to ease pressure if needed

Part 3

Swiss Ball Hamstring Curl

4 set of max reps

Rest 60 sec

Part 4

Reverse Hyper on a swiss ball

4 sets of 20 reps

Rest 60 sec

Part 5

3 Rounds

10 Deadlifts (dumbbell, kettlebells, barbells, whatever you feel comfortable with)

20 Burpees

15 Pull ups

Into:

3 Rounds

20 V ups

10 Goblet or front squats

Part 6

Banded hip bridges w a 3 sec pause at the top

4 sets of 10 reps

Rest 60 sec

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.

Do either days workout if you are just doing one of the workouts. Don't feel like you have to do the squat day, or the upper day, especially if those body parts are sore. The first day will be a lower day and the second an upper. Choose which one is best for you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups
5-10 squats

5-10 back ext

Part 2

Bench press starting of pins with the bar 2" off chest (use bands as well if you want)

Build to a tough single

Part 3

Floor press against bands

5 sets of 5 reps

Rest 60 sec

Part 4

JM Press

3 Sets of 8 reps

Rest 60 sec

Part 5

3-6 Rounds (pick your poison for how long you want to go)

Every 4 or 5 min (your choice)

20 cal air bike

5 Burpees

Only go through the 20 cals and  5 burpees once in the allotted time frame. Effort should be very high.

Part 6

4 sets

20 plate Raises

20 h rolls

20 banded face pulls

Rest 60 sec