Workout of the Day December 28, 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 Against bands

Build to a tough single

Do this in 8ish sets

Part 3

Good Morning w bands pulling from the front

5 sets of 5 reps

Rest 60 sec

Part 4

Reverse Hypers on GHD Squeezing an item between your feet

3 sets of 20 reps

Rest 60 sec

Part 5

Banded sit ups with feet Anchored

4 sets of 8 reps

Rest 60 sec

Use max band tension

Part 6

Banded X walk

3 sets of 30-50M per side

Rest 60 sec between sets

OR IF YOU WANT A BREATHER DO THE WORKOUT BELOW. DON"T DO BOTH THE ABOVE AND THE 12 DAYS OF CHRISTMAS

12 Days of Christmas

12 Jumping squats
11 Walking Lunge Steps w weight
10 Jump Ropes
9 Burpees
8 Hanging Knee raises
7 Pullups
6 Kettlebell swings
5 deadlifts
4 Hang Power Cleans
3 Push Press
2 Thrusters
1 0.12 mi Run or 200m Row Or bike 500m

Use dumbells or barbells. Keep the Barbell light, no heavier than 75#. This is a longer workout. Do this workout like you sing  the song.
Do 1 run.
Then do 2 thrusters + 1 Run.
Then do 3 push press + 2 thrusters + 1 run.
Then do 4 hang power + 3 Push press + 2 thrusters + 1 run...

Work your way up the list. Remember to always end on the cardio.

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

Bench Press Against Bands

Build to a tough single

Use 8ish sets to get there

Part 3

Neutral Grip Dumbbell press

3 sets of 8 reps

Rest 60 sec

Part 4

Incline Dumbbell JM Press

3 sets of 10 reps

Rest 60 sec

Part 5

Russian Twists

4 sets of 20-30 reps holding a 45# plate

Part 6

Anconeous Extensions

4 sets of 20 reps

Rest 60 sec