Workout of the Day February 25, 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 box squats bar on back, putting an ab mat or foam on the bench

50% bar weight + 30% band

Part 3

Wide Stance Deadlift against bands

Build to a tough single

Feel free to raise the bar and lift from the knees

Part 4

Stiff legged deadlift (use a bar, kettlebell or dumbbells)

3 sets of 20 reps

Rest 60 sec

Part 5

Banded Oblique Push down

4 sets of 20

Rest 60 sec

Part 6

3 sets

30 partial squats against bands (like top half)

30 Banded good mornings

Rest 60 sec

Optional Conditioning

5 rounds

Every 3 min

10 Dumbbell hang power cleans

50' walking lunge holding dumbbell (or not)

50' walk back w dumbbells carried overhead

Do the above on once every 3 min. If 3 min is too tight extend the time frame.

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 Flat Bench Press, with it propped up 8-12"

45% bar load + band (lighter)

Part 3

4 sets

Max Pull ups or inverted rows

Rest 60 sec

Part 4

T bar row in the land mine thing

4 sets of 8 reps

rest 60 sec

Part 5

Bent over underhand grip rows

4 sets of 8 reps

Rest 60 sec

Part 6

Hammer Curls

4 sets of 10 reps with a 4 sec negative

Part 7

4 sets

Stir the pot

10-15 circles per direction

Part 8

3 sets

30 banded seated rows

20 banded pull aparts

Rest 60 sec

Optional Conditioning

12-10-8-6-4 Push press

100-80-60-40-20 Jump ropes