Workout of the Day December 12, 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

Tempo 3 sec down and a 2 sec pause in the bottom

Build to a tough single

Part 3

Box Squat, then into a seated good morning and a stand up

3 sets of 8 reps

Rest 60 sec

Can be done w a barbell on back, or a dumbbell or kettlebell held in the front if you really wanted.

Part 4

3 sets

Tough set of back ext on the GHD

Rest 60 sec

Go till you feel a good burn

Part 5

30 Front Squats

Use a barbell or go goblet style. This will not be unbroken. Think sets of 6-10.

Part 6

Banded Sits ups

3 sets of 10 reps

Rest 60 sec

Part 7

Banded x walk

20 steps per direction

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 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Z press

Build to a tough single

Part 3

Neutral grip dumbbell floor press

3 sets of 8 reps

Rest 60 sec

Part 4

Skull Crushers

3 sets of 10 reps

Rest 60 sec

Part 5

Incline Tate press

3 sets of 12 reps

Rest 60 sec

Part 6

Banded Standing side bends

70-100 reps per side

Part 7

20 Rear delt raise lying on your side, non stop moving between sides and sets.

2-3 sets per arm