Workout of the Day February 6, 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

Back Squat Against Bands

Build to a tough single

Part 3

Good Morning with bands pulling forwards

5 sets of 5 reps

Rest 60 sec

Part 4

Belt squat to a box, holding a kb in goblet

4 sets of 10 reps

Rest 60 sec

Part 5

Banded Reverse Hyper on the GHD holding something between feet (not a weight)

3 sets of 20 reps

Rest 60 sec

Part 6

sit up against bands

4 sets of 10 reps

Rest 60 sec

Part 7

Banded x walk

30-50' per direction/ leg

Rest 60 sec

Optional Conditioning:

10 DB Snatch

15 burpees

20 DB Snatch

15 burpees

30 snatch

15 burpees

40 db snatch

15 burpees

If you want to continue:

50 db snatch

15 burpees

DB snatch alternates sides each rep. Keep this under 17-20 min. Don't feel you have to do the set of 50/ 15.

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 (don't do these if doing the conditioning workout)
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Shoulder Press

Build to a tough single

Part 3

Neutral Grip DB Press

4 sets of 8 reps

Rest 60 sec

Part 4

Incline Dumbbell JM Press

3 sets of 20 reps

Rest 60 sec

Part 5

Side Plank

4 sets

45-60 sec per side

Rest 60 sec between sets, no rest between sides

Part 6

Banded Anconious Extensions

4 sets of 20 reps

Rest 60 sec

Optional Conditioning

50 pull ups

Into

5 rounds

12 Dumbbell Deadlifts

9 Dumbbell Hang Power cleans

6 Dumbbell push press