Workout of the Day March 21, 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. Don't feel obligated to do all the work. Choose what will be best for you.

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

6 min

Every min on the min

3 Box squats

60% bar weight + 25% band tension

Then:

3 sets to build to a challenging set of 3 reps

Part 3

6 min

Every min on the min

3 Deadlift

50% bar weight + 25% band tension

Part 4

GHD Back Extensions

3 sets of 10-15

Rest 60 sec

Hold the top of each rep for 3 sec pause

Hold a plate or a dumbbell if you are able

Part 5

Back Loaded reverse lunges

3 sets of 10 reps per leg

Rest 60 sec

Part 6

Feet anchored sit ups

Holding a plate behind your head

4 sets of 8 reps

Rest 60 sec

This should not hurt lower back

Part 7

100 Kettlebell swings

Optional Conditioning:

150 Jump ropes

100 cal row

100 Step ups

150 jump ropes

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

Z press

5 sets of 5 reps

Load is 70-75%

Part 3

4 sets

Max reps pull ups

Rest 60-90 sec

Part 4

Wide grip bent over barbell rows

4 sets of 10 reps

Rest 60 sec

Part 5

Chest supported (flat, face down) Alternating dumbbell rows

4 sets of 12 reps

Rest 60 sec

Part 6

Rollback Tricep extensions

4 sets of 10 reps

Rest 60 sec

Part 7

Plank between 2 benches, 2 KB attached to a band and draped over your lower back

3 sets of 1 min hold

Rest 60 sec

Part 8

100 trap shrugs holding dumbbells or kettlebells

Optional Conditioning:

For 20 min

Every 4 min complete:

0.12 mi run

12 cal bike

10 burpees

Only do 1 round every 4 min. If it takes you 2:21 min to complete, rest the remaining time left.