Workout of the Day March 13, 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

7 min

Every min on the min

3 box squats bar on back, putting an ab mat or foam on the bench

60% bar weight + 30% band

Part 3

7 sets

Every :30 sec- 1 min

2 Deadlift

Load at 75%

Part 4

Back Ext on GHD (weighted if able)

3 sets of 8 reps

rest 60 sec

Part 5

Loaded Step ups (do all on e leg then the other)

3 sets of 10 reps

Rest 60 sec

Part 6

Seated banded Leg curl

4 sets of 15 reps

Rest 60 sec

Part 7

Dumbbell side bends

3 sets of 20 reps per side

Rest 60 sec

Part 8

100 Banded good mornings

Optional Conditioning

20 min

10 cal bike

9 burpees

8 Dumbbell front squats holding 2 dumbbells

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

50% bar + 25% band

5 sets of 5 reps

Rest 60 sec between

Part 3

Wide Grip Inverted rows

Accumulate 40 reps

Part 4

Neutral Grip Dumbbell floor press

Build to a tough set of 8 reps

Part 5

Skull Crushers

3 sets of 10 reps

rest 60 sec

Part 6

Feet anchored plate on chest sit ups

4 sets of 15 reps

Rest 60 sec

Part 7

Rear delt raise

4 sets of 20 reps

rest 60 sec

Optional Conditioning

This is a longer piece. This may be all you want to do potentially. There are 150 reps per movement.

50 cal bike

50 push ups

50 sit ups

50 jump ropes

40 cal bike

40 push ups

40 sit ups

40 jump ropes

30 cal bike

30 push ups

30 sit ups

30 jump ropes

20 cal bike

20 push ups

20 sit ups

20 jump ropes

10 cal bike

10 push ups

10 sit ups

10 jump ropes