Workout of the Day September 10, 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 the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Back Squat Against Bands

12 min

Every min on the min

3 reps

Load should be 55% + band tension

Part 3

Deadlift

8 sets

1 rep ever :30 sec

Load in the 75% range

Part 4

3 sets

8 Russian Step ups per side holding onto a load (dumbbells or kettlebell)

Rest 60 sec

Part 5

3 sets

8 Romanian Deadlifts (RDL)

Rest 60 sec

Part 6

15 min

Row 200M or bike 500M

10 Burpees

40 Stir the Pots (10 L, 10 R, 10 L, 10 R)

 

Part 7

 

3 sets

1 min banded pull throughs

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 the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. 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

Bench Press (against bands if you can)

9 min

Every min on the min

Perform 3 reps

1st 3 min- narrow grip

2nd 3 min- medium grip

3rd 3 min- wider grip

Part 3

 

3 sets

Alternating Dumbbell Bench Press

1 arm stays straight up while the other does a rep. Alternate sides

12 reps per side

Rest 60 sec

 

Part 4

 

4 sets

1 arm Dumbbell row

8 reps per side

Rest 60 sec

 

Part 5

 

3-4 rounds

 

21 cal bike

15 Pull ups

9 Dumbbell Hang Cleans

Rest 60 sec

Part 6

4 sets

100' front rack kettlebell carry