Workout of the Day November 21, 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

7 min

Every Min on the Min

3 Box Squat with bar on back

Load 55% bar weight + bands (approx 30%)

Then

2 sets of 3 at 90% effort

Part 3

Wide Grip RDL

3 sets of 8 reps

Rest 60 sec

Part 4

4 sets

1 min banded march holding a med ball to the chest with both arms

Rest 1 min

Part 5

Row 800m or Bike 1600M

40 Dumbbell Push Press

20 Walking lunge steps holding onto dumbbells

Part 6

4 sets

10-15 Back Ext on GHD

15-20 Tuck Crunches

Rest 60 sec

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.

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 Push ups

5-10 squats

5-10 back ext

Part 2

10 min

Every min on the min

5 Bench Press off Pins w bar 2" off chest

1st 5 min- 5 reps with Medium Grip

2nd 5 min- 5 reps with a wide grip

Use 40% bar weight and 30% band tension, or 65-70% straight weight.

Part 3

Dumbbell Bench

3 sets of 8 reps

Rest 60 sec

Part 4

Pull ups

3-4 sets of max reps

Rest 60 sec

Part 5

Dumbbell Supinated Row

3 sets of 12 reps

Rest 60 sec

Part 6

Cross Body Alternating Hammer Bicep Curls

3 sets of 8 reps/ side

Rest 60 sec

Part 7

4 sets

12 Hip raises (banded if you want)

Rest 60 sec

If not using a band, do these on the floor