Workout of the Day November 5, 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

 

10 min (5 sets)

Every 2 min on the min

5 back squats

Load around 70-75%

 

Part 3

 

3 sets

25' death march

Rest 60 sec

 

Part 4

 

21-15-9

Cals bike or row

Goblet or double dumbell front squats

 

Rest 3 min

 

15-12-9

Cal bike or row

16 Walking lunges holding a kettlebell in front between sets of bike or row

 

Part 5

 

4 sets

 

15 standing banded abs 

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

 

12 min

Every min on the min

 

1st min: 4 Push press (use between 75-80%)

2nd min: 7-15 pull ups

3rd min: Rest

Part 3

15 min

50 jump ropes

15 hanging knee raises or v ups

50-100' double overhead kettlebell carry

Part 4

4 sets

Static Back Extension Hold on GHD and doing 10 dumbell rows

Rest 60 sec

Part 5

Single arm banded press (use a light band)

100 reps per arm