Workout of the Day February 17, 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

5-10 back ext

Part 2

9 min

Every min on the min

3 Front Squats

55% bar weight + 25% band

Part 3

7 sets

Every :30-:60 sec

1 Deadlift Against Bands

Load 50% bar + 25% band

Part 4

Banded Stiff Legged dead lifts

4 sets of 15-20

Rest 60 sec

Use a barbell or kettlebell

Part 5

4 sets

10 hanging knee raises or v ups

10 sec L sit hang or hollow rock hold

20 Hollow rocks

Part 6

4 sets

1 min Belt march holding a med ball on upper chest

15-25 Kneeling good mornings (no weight) or sub in back ext on GHD

Optional Conditioning

4- 8 rounds

10 sand bag or med ball over the shoulder

50' carry of that sandbag

10 Burpees

10 cal air bike

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.

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 back ext

Part 2

9 min

Every min on the min

3 Floor Press

Load is 50% bar + 25% band

Part 3

Floor Press

2 sets of 8 reps

Load around 75% of bench

Rest as needed

Part 4

Take 40% of what you do in part 3

do:

3 sets of max time slow incline presses

Rest 60 sec

Part 5

3-4 sets

Max Pull ups

Rest 60 sec

Don't do if doing conditioning 

Part 6

1 arm dumbbell row bands pulling forwards

4 sets of 8 reps

Rest 60 sec

Part 7

3 sets

1 min Chinese reverse plank

1 min plank

rest 1 min

Part 6

100 walking lunge steps

Optional Conditioning

3 Rounds

15 Hang Dumbbell Power cleans

10 Burpees

Rest 3 min

3 Rounds

15 Pull ups

10 Burpees