Workout of the Day April 3, 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

Reverse band Squat

Build to a tough single

Use 8 ish sets

Part 3

Good Morning with bands pulling from the front

3 sets of 15 reps

Rest 60 sec

Use a lighter band

Part 4

GHD Back Ext (holding weight if able)

3-4 sets of 10 reps with a 2 sec pause at the bottom

Rest 60 sec

Part 5

Reverse hyper on GHD

4 sets of 20 reps

Rest 60 sec

Banded if able

Part 6

Stir the Pot

4 sets of 10-15 per direction

Optional Conditioning

21 Thrusters

21 Sit ups

Then:

2 rounds

15 thrusters

15 sit ups

15 Dumbbell hang power clean and push press

Then:

3 rounds

9 Thrusters

9 sit ups

9 Dumbbell hang power clean and push press

9 Burpees

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 Against bands

Build to a tough single

Part 3

Skull Crushers (banded if able)

4 sets of 10 reps

Hold the last rep for max time

Rest 60 sec

Part 4

JM Press

4 sets of 10 reps

Rest 60 sec

Part 5

Dumbbell Tricep kick back

3 sets of 30 per side

Rest 60 sec

Part 6

Hanging oblique Crunches

4 sets of 15-20 per side

Rest 60 sec

Part 7

100 banded pull aparts

Optional Conditioning

3 rounds

Run 0.25 mi or 400m

21 Kettlebell Swings

12 pull ups