Workout of the Day December 31, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Deadlift (from floor or from pins. Where ever you are able to start consistently)

Build to a tough single

Do in 8 ash sets

Then:

-25% for 3 sets of 5-6 reps

Part 3

Back Ext on GHD

3-4 sets of 15-25 reps

Rest 60 sec

Part 4

Spanish Squats holding a kb goblet style

4 sets

12-20 reps

Rest 60 sec

Should feel a decent burn, sit back and keep shins to 90 degrees, push knees back into band on way up.

Part 5

Sit ups on a bosu ball

4 sets of 15-20 reps

Rest 60s ec

Part 6

Banded Hamstring curls

3-4 sets of 40-75 reps

Rest 60 sec

Optional conditioning:

3 rounds

1 min wall balls

1 min Kettlebell Swings to eye height

1 min of step ups

1 min push press

1 min rest

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench w swiss bar vs bands wider grip

Build to a tough single

Part 3

Close Grip Floor press vs bands

Build to a tough set of 8 reps

Part 4

Skull Crushers

3 sets of 10 reps

Rest 60 sec

Part 5

Incline, face down, alternating dumbbell rows

4 sets of 12 reps per side

Rest 60 sec

Part 6

Standing banded oblique twists

4 sets of 20-25 per side

Rest 60 sec

Optional Conditioning:

30 sit up

20 dumbbell hang power cleans (heavier)

10 dumbbell squats (same db)

30 v ups

10 dumbbell hang power cleans

20 dumbbell squats

Workout of the Day December 23, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Back Squat

Build to a tough single

Do this in 8 ash sets

Part 3

Good Mornings

3 sets of 8 reps

Rest 60 sec

Part 4

Wall Supported Single leg RDL (like last week)

3 sets of 10 reps per side

Rest 60 sec

Part 5

Back ext on GHD holding a plate to chest

3 sets of 12-15 reps

Rest 60 sec

Part 6

4 sets

10 v ups

10 sec hollow hold

10 tuck crunch

Rest 60 sec

Optional Conditioning:

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. Start at the bottom of the list Nd work your way to the top.
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. This is a long workout (35-50 min)

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Incline bench vs light bands

Build to a tough single

Part 3

Skull Crushers with barbell

3 sets of 8 reps

Rest 60 sec

Part 4

Tate press on bench

3 sets of 8 reps

Rest 60 sec

Part 5

Seated rear delt raise

3 sets of 10 reps

Rest 60 sec

Part 6

Standing banded side bends

4 sets of 20 reps per side

Rest 60s ec

Part 7

100 empty barbell bench press

Workout of the Day December 18, 2021

 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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

12 min

Every min on the min

2 Squat with safety bar

75% bar load

Part 3

Hex bar deadlift vs bands

40% bar + 30% band

9 sets of 2 reps

30-45 sec rest between sets

Part 4

Single leg wall supported deadlift (use dumbbells or kettlebells)

3 sets of 10 reps per side

Rest 60 sec

Part 5

Spanish Goblet Squats (using a band)

3 sets of 15-20 reps

Rest 60 sec

Part 6

Bosu ball sit ups (vs band if able)

4 sets of 15-20 reps

Rest 60 sec

Part 7

100-162 Walking lunge steps

Optional Conditioning:

3 sets

Concept2 bike

8 min at an increasing pace each set

4 min easy/ recovery pace

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

9 min

Every min on the min

3 Incline bench press

1st 3 sets- narrow

2nd 3 sets- medium grip

3rd 3 sets- Wide grip

50% bar load + 25% band

Part 3

Bent over row with bands pulling forwards

3 sets of 10 reps

Rest 60 sec

Part 4

Band assisted pull ups

4 sets of max reps

Rest 60 sec

Part 5

3 sets

Trap shrug 21s  holding dumbbells or kettlebells

42 banded pull aparts

Rest 60

Trap shrug 21s = 7 reps w kb behind, 7 reps w kettlebell at sides, 7 reps w kettlebell in front

Part 6

Stir the pot

12-16 per direction

Rest 60 sec

Part 7

100 banded straight arm push downs

Workout of the Day December 15, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Hex Bar Deadlift

Build to a tough single

Do this in around 8 sets

Then:

-25% for 2 sets of 5 reps

Part 3

Staggered Stance Good mMornings

3 sets of 6-8 reps per side

Rest 60 sec between sets

Part 4

Back Ext on the GHD vs bands if able

4 sets of 12-15 reps

Rest 60 sec

Part 5

Reverse hypers on the ghd vs bands if able

3 sets of 20-30 reps

Rest 60 sec

Part 6

Sit ups on Bosu ball

4 sets of 15-20 reps

Rest 60 sec

Part 7

100 banded hamstring curls

100 banded leg extensions

Optional Conditioning:

28 min

Alternating movements

Every min on the min

1st- 10-14 cal row

2nd- 10-15 back extensions on the ghd

3rd- 10-12 cal bike

4th- 15 vit ups

Each movement shouldn't take any longer than :30-:35 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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Incline Bench Press

Build to a tough single

Do this in around 8 sets

Part 3

Dumbbell California Press

3 sets of 8 reps

Rest 60 sec

Part 4

Incline Tate press

3 sets of 8 reps

Rest 60 sec

Part 5

3 sets

10 front raises with dumbbells

10 lateral raises with dumbbells

Rest 60 sec

Part 6

Pallof Press, Standing

4 sets of 12-15 per side

Rest 60 sec

Workout of the Day December 10, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

12 sets

2 safety squat bar back squats to a box

60% bar + 25% band

Rest 30-60 sec between sets

Part 3

Deadlift

9 sets of 2 reps

80% bar weight

Rest 30-60 sec between sets

Part 4

Bulgarian Split Squat

3 sets of 10 reps

Rest 60 sec

Part 5

Bring Sally up With a goblet squat

Can be done with no weight

Part 6

Plank with banded row

4 sets of 12-15 per side

Rest 60 sec

Part 7

4 sets

1 min banded march holding a mad ball at chest

Rest 60 sec

The Next Day Workout

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor press

5 sets of 5 reps

75% bar weight

Rest 60 sec between sets

Part 3

Wide Grip Bent over row with band pulling forwards

3 sets of 8 reps

Rest 60 sec

Part 4

Upright rows with barbell

3 sets of 10 reps

Rest 60 sec

Part 5

Band assisted Chin ups

3 sets to max

Rest 60 sec

Part 6

Russian twists with straight arms holding a plate, dumbbell or med ball

4 sets of 20 reps

Rest 60 sec

Part 7

Banded bicep curls

3 sets of 30

Workout of the Day December 7, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Back Squat w safety squat bar vs bands

Build to a tough single in 8 ish sets

Use the safeties on the squat rack set to an appropriate height

Then Take bands off and -20% off the bar

2 sets of 5 reps

Part 3

RDL

3 sets of 8 reps

Rest 60 sec

Part 4

Back Extension on the GHD (loaded if possible)

3 sets of 9 reps

Rest 60  sec

Part 5

Reverse hyper on the GHD

3 sets of 20 reps

Rest 60 sec

Part 6

Standing banded abs

4 sets of 20 reps

Rest 60 sec

*make sure to feel tension in the abs for the entirety of the movement

Part 7

100-120 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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press with a 3 sec pause 1" above chest vs bands

Build to a tough single

Then:

-20% for 2 sets of 3 reps

Part 3

Incline Bench Press

3 sets of 8 reps

Rest 60 sec

Part 4

Skull crushers off pins

3 sets of 8 reps

Rest 60 sec

Part 5

Rolling tricep extension

3 sets of 8 reps

Rest 60 sec

Part 6

Hollow Body hold with banded pull down

4 sets of 15-20 reps

Rest 60 sec

Part 7

1 banded per hand banded tricep kick back

3 sets of 30 reps

Rest 60 sec

Workout of the Day December 2, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

12 sets

2 safety squat bar back squats to a box

55% bar + 25% band

Rest 30-60 sec between sets

Part 3

Deadlift

9 sets of 2 reps

80% bar weight

Rest 30-60 sec between sets

Part 4

Step ups

3 sets of 8 reps per leg holding a dumbbell (16 total)

Rest 60 sec

Part 5

Back Ext on GHD holding plate to chest

4 sets of 12-15

Rest 60 sec

Part 6

Double kettlebell Front rack carry

4 sets of 50' there and 50' back

Rest 60 sec

Part 7

3 sets

25 kettlebell swings to eye height

50 seated banded hamstring curls

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor press

5 sets of 5 reps

50% bar load + 25% band tension

Rest 60 sec between sets

Part 3

Lever Row in Landmine

3 sets of 12 reps

Rest 60 sec

Part 4

Inverted row

4 sets of 12 res

rest 60 sec

Part 5

Preacher curl on an incline

3 sets of 12 reps

redt 60 sec

Part 6

Standing banded side bends

4 sets of 20 reps per side

Rest 60 sec

Part 7

4 sets

20 lateral dumbbell raises

20 front dumbbell raises

30 banded pull aparts

Rest 60 sec

Workout of the Day Nov 29, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Sumo Deadlift (wide stance)

Build to a tough single

Do in 8 ish sets

If it is hard to be in a good position for lifting this off the floor, raise the bar by putting the plates on the bar on plates stacked on the floor, or lift in the rack off of the pins or safeties.

Part 3

Good morning with safety squat bar, bands pulling forwards

3 sets of 8 reps

Rest 60 sec

Part 4

Alternating step ups holding dumbbells

3 sets of 8 per leg (16 total)

Rest 60 sec

Part 5

Spanish Squats holding a kettlebell or dumbbell goblet

3 sets of 10 reps

Rest 60 sec

Part 6

Stir the pot

12-16/ direction

Rest 60 sec

Part 7

Banded pull throughs

3 sets of 30 reps

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Bench Press with a 3 sec pause 1" above chest

Build to a tough single

Then:

-20% for 2 sets of 3 reps

Part 3

Incline bench with dumbbells

3 sets of 8 reps

Rest 60 sec

Part 4

Rolling dumbbell tricep extension

3 sets of 8 reps

Rest 60 sec

Part 5

Skull crushers with swiss bar

3 sets of 8 reps

Rest 60 sec

Part 6

Holding a plate overhead with feet anchored sit ups

4 sets of 8 reps

Rest 60 sec

Part 7

3-4 sets

20 rear delt raise

30 banded tricep push downs

Workout of the Day November 24, 2021

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

12 sets

2 safety squat bar back squats to a box

50% bar + 25% band

Rest 30-60 sec between sets

Part 3

Deadlift

9 sets of 2 reps

77% bar weight

Rest 30-60 sec between sets

Part 4

Bulgarian Split squats

3 sets of 10 reps per leg holding a dumbbell

Rest 60 sec

Part 5

Hamstring Curls on a swiss ball

3 sets of max reps

Rest 60 sec

Part 6

Double kettlebell Front rack carry

4 sets of 50' there and 50' back

Rest 60 sec

Part 7

120-150 seated banded hamstring curls

Optional Conditioning:

Do this as a stand alone piece if you do it. It is a mental toughness one for sure

40 Min

Every min on the min 

Alternating movements

1st min- 10-12 cal row

2nd min- 12 sit ups or v ups

3rd min- 10-12 cal bike

4th min- 5 sandbag from ground to over the shoulder

Any of the work sets should take :27-:35 sec. No longer. At a 7-8/10 effort.

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor press

5 sets of 5 reps

50% bar load + 25% band tension

Rest 60 sec between sets

Part 3

Chest supported dumbbell row in an incline bench

3 sets of 10 reps

Rest 60 sec

Part 4

Towel pull ups or towel ring rows

3 sets of 8 reps

Part 5

Reverse grip bicep curls with a curl bar

3 sets of 12 reps

Rest 60 sec

Part 6

4 sets

25-30 Russian Twists Holding a plate

Rest 60 sec

Part 7

3 sets 

20 seated bent over rear delt raises

Optional Conditioning

8 Sets

8 Plyo push ups to a 25 or 45# plate

8 Dumbbell Snatches

8 cal spring on air bike

Rest 1:1 (as long as it took you to complete the work, rest)

Workout of the Day November 21, 2021

 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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Back Squat w safety squat bar

Build to a tough single in 8 ish sets

Use the safeties on the squat rack set to an appropriate height

Part 3

Good morning w safety squat bar

3 sets of 8 reps

Rest 60 sec

Part 4

Alternating step ups holding a dumbbell in each hand

3 sets of 16 (8 per side)

Rest 60 sec

Part 5

Back Ext on GHD holding weight if able to chest

4 sets of 12-15

Rest 60 sec

Part 6

GHD sit up from parallel up

DO NOT REACH BACK

3 sets of 12 reps

Rest 60 sec

Part 7

100 Banded pull throughs

Optional Conditioning:

40 wallballs

30 cal row

20 pull ups

10 devils press

20 pull ups

30 cal row

40 wallballs

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. Don't feel obligated to do all the work. Choose what will be best for you.

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.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Push Press

Build to a tough single

Do this in around 8 sets

Part 3

Dumbbell Bench Press

4 sets of 8 reps

Rest 60 sec

Part 4

Tate press laying on a bench

4 sets of 8 reps

Rest 60 sec

Part 5

Standing banded side bends

4 sets of 20 reps per side

Rest 60 sec

Part 6

100 Shoulder press w an empty bar or lighter dumbbells

Optional Conditioning

4 Rounds

20 cal bike

15 push ups

20 Kettlebell Swings

Rest 2 min