Workout of the Day April 27, 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

Box squat to a box against bands with bar on back

Build to a tough single

Do this in around 8 sets

Use safety bars

Part 3

Anderson Good mornings

5 sets of 5 reps

Rest 60 sec

Part 4

Reverse hypers on the ghd

3 sets of 20 reps

Rest 60 sec

Part 5

Sit ups against bands, feet anchored

4 sets of 8 reps

Rest 60 sec

Part 6

60-100 Back ext in the ghd

Optional Conditioning

10 min

7 Hangning knee raises

7 dumbbell hang power clean and push press

7 dumbbell thrusters

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

Floor Press Max

Do in 8ish sets

Part 3

Skull crushers against band laying on the floor

3 sets of 8 reps

Rest 60 sec

Part 4

JM press

3 sets of 8

Part 5

JM press with an empty bar

60-100 reps

Part 6

Single arm banded tricep push downs

3 sets of 20 per arm

Rest 60 sec

Part 7

4 rounds

20 6 way delt raise

20 banded pull aparts palms up

Optional Conditioning

30 sit ups

15 pull ups

15 cal row

30 L sit press

30 sit ups

30 L sit press

15 cal row

15 pull ups

30 sit ups