Workout of the Day April 6, 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 Box Squat Against bands

60% bar weight + 30% band

Then:

2 sets of 3 at 90% effort

Part 3

Deadlift with the bar on the pins or safeties at knee height

Build to a tough single

Part 4

Split stance good mornings with bands pulling from the front

3 sets of 12 reps

Rest 60 sec

Part 5

Bulgarian Split Squats

4 sets of 12 reps

Rest 60 sec

Part 6

5-8 sets

:30 sec reverse plank

:30 sec plank

Rest 60 sec

Load these if able

Part 7

4 sets

1 min banded march

1 min banded pull throughs

1 min rest

Optional Conditioning:

10 min

7 pull ups

10 L sit press

10 v ups

10 step ups

20 russian twists (25 or 45 lb plate being held)

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

50% bar + 25% band

1st 3 sets: narrow grip

2nd 3 sets: medium grip

3rd 3 sets: Wide grip

Part 3

Dumbbell floor press

3 sets of 8 reps

Rest 60 sec

Part 4

10 min

Every min on the min

5 pullups (weighted if you are able)

Part 5

Wide grip bent over rows

3 sets of 8 reps

Rest 60 sec

Part 6

Kettlebell Hammer curls

4 sets of 10 reps

Rest 60 sec

Part 7

3 sets

15-20 hollow rocks

15-20 tuck crunch

12-20 sec hollow hold

Rest 60 sec

Part 8

100 rear delt raise

Optional Conditioning:

4 rounds

30 cal bike or row

25 wall balls

20 Push press