Workout of the Day December 23, 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

5 sets

Banded Box Squat

60% bar weight + 25% band

Try to add weight each set

Try not to rest longer than 60 sec

Part 3

10 MIn

Every min on the min

5-10 loaded squats

These can be back, front or goblet squats. This is a lot of squatting as a heads up.

Part 4

Seated Good Morning

3 sets of 8 reps

Rest 60 sec

Part 5

Back Ext on GHD

3 sets of 15 reps (hold a plate to the chest if you want)

Rest 60 sec

Part 6

Hollow Rock Hold

3 sets for max time

Rest 60 sec

Part 7

100 Hip Bridges

Choose your own adventure for loading. Banded, dumbbell, barbell or whatever your heart desires.

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

9 min Emom

3 bench press

use 50% bar weight + 25% band

1st 3 min close grip

2nd 3 min medium grip

3rd 3 min wider grip

Part 3

Floor Press

3 sets of 8 reps

Rest 60 sec

Part 4

z Press

Build to a tough set of 8 reps

Part 5

Meadows Rows

3 sets of 10 reps per arm

Rest 60 sec

Part 6

3 sets

Front Plank 60 sec

30 sec per side side plank

Rest 60 sec

Part 7

H Rolls

3-4 sets of 25 reps

Rest 60 sec