Workout of the Day January 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.

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 Pull ups
5-10 Push ups

5-10 squats

5 back ext

Part 2

Front Squat

Build to a tough single

Do this in 8 ish sets

Part 3

Good Mornings

4 sets of 8 reps

Rest 60 sec

Part 4

Swiss Ball Hamstring Curls

4 sets of max reps

Rest 60 sec

Part 5

Banded Reverse hypers on GHD

3 sets of 20 reps

Rest 60 sec

Part 6

30 Goblet or front squats

(add 7 km bike for the optional conditioning part)

Part 7

Banded sit ups w feet anchored

4 sets of 10

Part 8

Banded lateral x walk

4 sets of 50-100' per direction

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.

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 Pull ups
5-10 Push ups

5-10 squats

5 back ext

Part 2

Z press

Build to a tough single

Do this in 8 ish sets

Part 3

Neutral Grip Floor Press

4 sets of 8 reps

Rest 60 sec

Part 4

Skull Crushers

4 sets of 8 reps

Rest 60 sec

Part 5

incline tate press

4 sets of 12 reps

rest 60 sec

Part 6

100 per side banded side oblique push downs

Part 7

4 sets of 20

single arm rear belt raise non stop, no rest between sides

Optional conditioning:

5 rounds

7 thrusters

3 towel pull ups

4 rounds

0.25mi run or 1000m bike

14 dumbbell snatches

3 rounds

80 jump ropes

30 kettlebell swings

25 push ups