Workout of the Day November 26, 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

Front Squat to a box

Build to a tough Single

Part 3

Goblet squats with the heels elevated on a 25# plate (toes will be on the ground)

4 sets of 10 reps

Rest 60 sec

Use a band as well if  you want

Part 4

Good Mornings

3 sets of 8 reps

Rest 60 sec

Part 5

Russian Twists

4 sets of 20-30

Rest 60 sec

Part 6

3 sets

1 min banded march

20-30 banded pull throughs

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

Close Grip Bench Press

Build to a tough single

Part 3

Skull Crushers

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell Rollbacks

4 sets of 8 reps

Rest 60 sec

Part 5

5 sets

Max Effort bench press (pick a load, do not go over bodyweight, aim for 6-10 reps)

Max effort Pull ups

Rest as needed

Part 6

100 Banded Standing side bends

Number is the total for both sides

Part 7

3 sets

20 rear delt raises

20 banded face pulls

Rest 60 sec