Workout of the Day, March 29 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

8 min

Every min on the min

3 Box Squat

55% bar weight + 25-30% band tension

Then:

2 sets of 3 at 90% effort

Part 3

9 min

Every min on the min

Deadlift with band pulling on hips

Load 40% bar + 30% band

Part 4

Hamstring curls on swiss ball

4 sets of max reps

Rest 60 sec

Part 5

5 sets

10 hollow rocks

10 v ups

Rest 60 sec

Part 6

4 sets

1 min banded march

1 min banded pull throughs

1 min rest

Optional Conditioning

21-15-9

Kettlebell Swings

L sit press

cal on the rower

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 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Floor Press

Load is 70%

Part 3

5 sets

2-3 rope pull ups dumbbell between knees

Drop dumbbell

6 rope pull ups

Rest 60 sec

Part 4

Wide Grip bent over row

4 sets of 12 reps

Rest 60 sec

Part 5

Chest Supported neutral grip rows with dumbbells

4 sets of 10 reps

Part 6

Hammer curls

4 sets of 8 reps

Rest 60 sec

Go all the way up till the head of the dumbbell hits the shoulder

Part 7

Half kneeling paloff press

4 sets of 12 reps per side

Part 8

3-4 sets

20 sub scap push ups

20 underhand rear delt raise face down on an incline

Rest 60 sec

Optional Conditioning:

48 Cal Bike

Then:

24 Thrusters

8 towel pull ups

20 Thrusters

6 Towel pull ups

14 Thrusters

4 towel pulls ups

10 Thrusters

2 Towel pull ups

Then:

48 cal bike