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

5-10 back ext

Part 2

Reverse Band Front Squat

Build to a tough single

Part 3

Kang Squat to a box or good mornings

3 sets of 8 reps

Rest 60 sec

Part 4

Back Ext on GHD (against bands if able)

4 sets of 10 reps

Rest 60 sec

Part 5

Russian Twists

4 sets of 20-30 reps

Rest 60 sec

OR

Around the World on the GHD (face up)

4 sets of 8 per direction

Rest 60 sec

Part 6

100 Wide Leg Banded Deadlift holding onto a kettlebell

Optional Conditioning

14 min

15 cal row or bike

15 hanging knee raises or ups

15 Kettlebell swings

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

5-10 back ext

Part 2

Floor Press Against Bands

Build to a tough single

Part 3

Floor press with dumbbells against band

3 sets of 8 reps

Rest 60 sec

Part 4

JM Press

3 sets of 8 reps

Rest 60 sec

Part 5

Banded Side bends

4 sets of 20 per side

rest 60 sec

Part 6

4 sets

20 H rolls

30 banded pull aparts

Optional Conditioning

48 min

Every min on the min

Min 1- Bike

Min 2- Hollow rocks

Min 3- shuttle run or jump ropes

Min 4- v- ups

min 5- Jump squats

Min 6- rest

This is a long one.