Workout of the Day December 31, 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

9 MIn

Every min on the min

3 back squats

50% bar load + 25% band tension

Part 3

Build to a tough single

Sumo Deadlift w the bar raised to knee level

The video shows a lower start position. If you are not comfortable with this lift, do a regular dead or skip this part.

Part 4

10 min

Every min on the min

6-10 loaded squats

pick a back, front, goblet or whatever. Try to do the same as last weeks but add 5 lbs

Part 5

3 sets

20 alternating step ups, do these loaded if possible

Rest 60 sec

Part 6

3-4 sets

20-40 sec arch body hold

15-30 sec hold on ghd w face up

Rest 60 sec

Part 7

100 Banded good mornings

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 Push ups

5-10 squats

5-10 back ext

Part 2

7 min

Every min on the min

3 Push Press

Keep load in the 75% range

Part 3

Floor Press

2 sets of 8 reps

Use a close grip and 75% of bench for weight

Part 4

Banded Push ups

3 sets of 8 reps

Rest 60 sec

Part 5

Weighted pull ups

3 sets of 8 reps

Rest 60 sec

Part 6

1 arm dumbbell rows

4 sets of 8 reps

Rest 60 sec

Part 7

Weighted planks

3 sets of :30 sec

Rest 60 sec

Part 8

100 Banded reverse rows