Workout of the Day March 26, 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

Front Squat to a box

Build to a tough single

Do this in 8 sets

Part 3

Anderson Good Mornings

5 sets of 5 reps

Rest 60 sec

Do these off the safety bars

Part 4

Seated Good Mornings

4 sets of 12 reps

Rest 60 sec

Part 5

Banded reverse hypers on the GHD

4 sets of 20 reps

Rest 60 sec

Part 6

Banded sit ups with feet anchored

5 sets of 5 reps

Rest 60 sec

Part 7

100 Kettlebell Swings to eye height

Optional Conditioning:

4 rounds

Run 0.37 mi (600M) or bike 1200 m

25 Goblet squats

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. 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

Bench Press

Build to a tough single

Do this in 8ish sets

Part 3

Dumbbell Floor press against bands

3 sets of 8 reps

rest 60 sec

Part 4

Dumbbell JM Press

4 sets of 10 reps

Rest 60 sec

Part 5

Banded Tricep push down

set 1:

3 reps with

30 sec negative and 30 sec positive

will be 3 min of work

Rest 30 sec

Do 2 reps of the same

Rest 30 sec

do 1 rep

Part 6

GHD Paddles face up stick on back

4 sets of 8-12 per direction

Rest 60 sec

Part 7

Rear delt raise

4 sets of 25 reps

Rest 60 sec

Optional Conditioning:

!4 min

Start with a 0.37 mi run (sub a 600m row or 1200m bike)

Then with remaining time:

3-6-9-12...

Dumbbell Deadlift

Dumbbell Hang Power cleans

Dumbbell Push press

For this do 3 reps of all movements, then 6, then 9...

Keep increasing by 3 reps till the 12 min is up.

Only do the run to once when, when starting things off.