Workout of the Day April 22, 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 55% +25% band

Then

2 sets of 3 at 90% effort

Part 3

Sumo (wide stance) deadlift against bands

Build to a tough single

Do this in 8 sets

You can elevate the par off pins if that is helpful

Part 4

Good morning against bands pulling from the bottom in front

5 sets of 5 reps

Rest 60 sec

Part 5

Front or goblet squats

4 sets of 12 reps

Rest 60 sec

Part 6

4 sets

20 russian twists

10 v ups

Rest 60 sec

Part 7

4 sets

1 min Banded pull throughs

30 seated banded leg curls

Rest 60 sec

Optional Conditioning:

4 Rounds

10 cal row

15 sit ups

20 step ups

25 hanging knee raises

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

Bench Press

5 sets of 5 w medium grip

5 sets of 5 w a wide grip

Rest 60 sec between sets

load is 65%

Part 3

Dumbbell flat bench press

4 sets of 8 reps

Rest 60 sec

Part 4

Pull ups or inverted rows

4 sets of max reps with a 2 sec hold in the bottom

Rest 60 sec

Don't do this if you are doing the conditioning.

Part 5

Bent over underhand narrow grip rows

4 Sets of 8 reps

Rest 60 sec

Part 6

Cross body alternating hammer curls

4 sets of 12 reps per side

Rest 60 sec

Part 7

3 sets

20 hollow rocks

20 tuck crunch

20 sec hollow hold

Rest 60 sec

Part 8

Laying on your side

one arm dumbbell rear laterals

4 sets of 20 per side

no rest between sides or sets

Optional Conditioning:

20 min

10 pull ups

15 push ups

20 cal bike