Workout of the Day December 20, 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

Reverse Band Back Squat

Build to a Tough Single

The bands are secured to the safety bars near the top of the rack. This is where you secure the bands and then around the bar.

Part 3

Lunge Position Good morning

3 sets of 8 reps per leg

Rest 60 sec

Do all one leg then the other.

Part 4

Back Ext on GHD

3 sets of 15-20 reps

Rest 60 sec

Part 5

Single Arm Dumbell overhead feet anchored sit ups

3 sets of 10 reps per arm

Rest 60 sec

Part 6

Banded March

3 sets of 1-2 min

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

Push Press

Build to a tough single

Part 3

Bench Press From Pins doing only the top half of the movement

Try banded if you want

Build to a challenging set of 8

Part 4

Skull Crushers laying on the floor

3 sets of 8 reps

Rest 60 sec

Part 5

Standing Banded side Bends

4 sets of 20-40 per side

Rest 60 sec

Part 6

3-4 sets

30 banded push downs

20 Seated bent over reverse db flys

30 banded face pulls

Rest 60 sec