Workout of the Day October 28, 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

 

9 Min

Every Min on the min

Banded Box Squats

7 sets at 55%+ approx 30% bad tension

Then 2 sets at 90% effort 

 

Part 3

 

Romanian Deadlift (RDL)

4 sets of 8 reps

Rest 60 sec

 

Part 4

 

100 Seated Banded Hamstring Curls

 

Part 5

 

800M row or 1600M bike

60 single arm kettlebell push press, switch arms every 5 reps

60' per arm, single arm overhead kettlebell carry

 

Part 6

 

Back Extensions on the GHD

3 sets of 10-15 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 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

 

10 min

every min on the min

Bench press off pins, 2" above chest

40% bar weight + approx 30% band tension

1st 5 min- 5 reps with a medium grip

2nd 5 min- 5 reps w a wider grip

Part 3

Incline Barbell press

3 sets of 8 reps

Rest 60 sec

Part 4

3 sets

max pull ups w a 2 sec hang at the bottom

Rest 60 sec

Be active in the shoulders while hanging in the bottom.

Part 5

Bent over barbell rows

3 sets of 8 reps

Rest 60 sec

Part 6

 

Cross body alternating hammer curls

4 sets of 8 reps

Rest 60 sec

 

Part 7

 

100 Banded Face pulls 

+

Stir the pot if you want