Workout of the Day November 18, 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.

I'm putting a lot of work here. move through w purpose. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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

Banded Box Squat w the bar on the back

Build to a Tough Single

Part 3

Box Squat into a seated good morning into a stand up

3 sets of 8 Reps

Rest 60 sec

Part 4

Hamstring Curls on a med ball

4 set of max reps

Rest 60 sec 

Part 5

Back Extensions on GHD

3-4 sets of 10-15 reps

Rest 60 sec

Part 6

Hangning Knee Ups with a dumbbell between your feet

3-4 sets of 10 reps

Part 7

3-4 sets

1 min banded march

60 sec rest

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 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press w an ab mat on your chest

Build to a tough single

Use bands if you want (red or orange)

When laying down, put an ab mat on your chest. This will raise the contact point of the press, working the upper part of the lift.

Part 3

Close grip floor press

3 sets of 8 reps

Rest 60 sec

Part 4

Incline dumbbell JM press

3 sets of 8 reps

Rest 60 sec

Part 5

3-4 sets

With dumbbells

5 skull crushers

5 Tate presses

5 skull crushers

5 Tate presses

Rest 60 sec

Each set is to be done unbroken. Push the heads of the dumbbell together as it goes up and down.

Part 6

100 Standing side bends with a barbell on your back