Workout of the Day January 13, 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. 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 back ext

Part 2

Back Squat Against 25% Band

Build to a tough single

Do this in 8ish sets

Part 3

Back Ext on GHD holding a plate

4 sets of 12 reps

Rest 60 sec

Part 4

Anderson Good Mornings

3 sets of 8 reps

rest 60 Sec

Do a regular good morning if you aren't comfortable with the anderson.

Part 5

Banded Reverse Hypers on the GHD

3 sets of 20 reps

Rest 60 sec

Part 6

Sit up against bands w feet anchored

4 sets of 8 reps

Rest 60 sec

Part 7

100 Banded Kettlebell Swings to eye height

Leep load manageable 

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 25-30% band

Build to a tough single

Part 3

Skull Crusher

4 sets of 8 reps

Rest 60 sec

Part 4

JM Press

4 sets of 8 reps

Rest 60 sec

Part 5

Russian Twists

4 sets of 30 reps

Rest 60 sec

Hold a 25-45# plate

Part 6

4 sets

20 DB front raise

20 bent over rear delt raise

20 tate press

Rest 60 sec