Workout of the Day March 10, 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 Good Mornings

Build to a tough set of 3 reps

Do this in 8ish sets

Sub in building to a tough set of 3 deadlift from a height of your choice.

Part 3

Loaded step ups

Build to a tough set of 8 reps per side (do all one side than the other)

Part 4

Banded Kettlebell Swings

4 sets of 15 reps

Rest 60 sec

Part 5

Banded reverse hypers on the GHD w a 3 sec hold at the top

3-4 sets of 10-15 reps

Rest 60 sec

Part 6

v ups

4 sets of 20 reps

Rest 60 sec

Part 7

100 Banded good mornings

Optional Conditioning:

20 min

30 walking lunge steps

20 cal row

100 sec farmers carry

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

Bench Press off pins 1" off chest against bands

Build to a tough set of 2 reps

Then:

3 sets of 5 at 75% of that

Then:

1 set of max reps at 65% of heavy double

Part 3

Dumbbell Rollback extensions

4 sets of 10 reps

Rest 60 sec

Part 4

100 banded tricep pushdowns 

Part 5

Incline chest down dumbell rows w neutral grip

4 sets of 10 reps

Rest 60 sec

Part 6

3 sets

20 banded straight arm lat push downs

20 banded face pulls

Rest 60 sec

Part 7

Standing banded ab isometric hold

3-4 sets of 1 min hold

Rest 60 sec

Optional Conditioning:

4 sets

8 pull ups

16 push ups

24 cal bike

Rest 60 sec