Workout of the Day April 14, 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

7 min Every min on the min

3 Back Squat Against bands

Load is 50% +25% band

Then

2 sets of 3 at 90% effort

Part 3

9 min

Every min on the min

3 Reverse band deadlifts

Load is 80-85%

Part 4

Back Ext

4 sets of 8 reps

Rest 60 sec

Use weight

Part 5

4 sets

hip bridge 21s

7 reps bottom half

7 reps full range

7 reps top half

rest 60 sec

Part 6

4 sets

30-45 hollow rocks

rest 60 sec

Part 7

100 banded good mornings

Optional Conditioning

30-20-10

Air bike cals

v ups

Rest 5  min

15-10-5

Burpees

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

10 min

Every min on the min

5 Neutral Grip Dumbbell bench

Load around 45%

Part 3

Bench Press

4 sets of 8 reps

Rest 60 sec

Part 4

Inverted row

4 sets of 8 reps

Rest 60 sec

Put a plate on trunk if able

Part 5

Neutral Grip chest supported dumbbell row

4 sets of 8 reps

rest 60 sec

Part 6

Dumbbell Hammer curls

4 sets of 10 reps

rest 60 sec

Part 7

4 sets

30 russian twists

Rest 60 sec

Part 8

4 sets

30 h rolls

30 banded pull aparts

Optional Conditioning

21-15-9

Cal bike

Pull ups

Thrusters