Workout of the Day February 22, 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

Box Squat (bar on back)

Build to a tough single.

Do this in 8ish sets

Part 3

Back ext on GHD

4 sets of 15-20

Rest 60 sec

Part 4

Banded Kettlebell Swing to Eye height

4 sets of 15-20

Res 60 sec

Focus on squeezing the butt

Part 5

Banded Reverse hypers on the GHD

3 sets of 20 reps

Part 6

Banded Hip raise with a 3 sec hold at the top of each rep

3 sets of max reps

Part 7

100 single leg banded curls per side

Do all one side then do the other

Optional Conditioning:

30-20-10-20-30

Row Cals (or bike)

Step ups holding a med ball

Wall balls

Keep under 24 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.

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

Bench Press off pins 2" off chest

Build to a tough single in 8ish sets

Part 3

French Press

4 sets of 10 reps

Rest 60 sec

Part 4

1 arm tricep kick back with the arm at 45 degrees to body

4 sets of 12 reps per side

Rest 60 sec

Part 5

100 incline Jm press

Part 6

4-6 sets

20 seated banded rows

20 incline face down rear belt raises

Rest 60 sec

Optional Conditioning:

4 rounds

20 Renegade Rows

15 Push ups

10 Pull ups

5 Push Press (little heavier)