Workout of the Day May 21, 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

Front Squat to a Box

Build to a Tough single

Do this in 8 ash sets

Part 3

Back Ext on GHD with a 3 sec pause at the top

5 sets of 5 reps

Rest 60 sec

Load these up if you are able. Put a bar on your back, hold a plate or hold onto some dumbbells

Part 4

Banded Kettlebell Swings to eye height

4 sets of 15 reps

Rest 60 sec

Part 5

1 Leg reverse hyper on the ghd

3 sets of 20 per leg

No band or banded, whatever works

Part 6

Banded hip raises or V ups

4 sets of 20 reps

Rest 60 sec

Part 7

100 hamstring curls laying face down on the floor

100 Banded good mornings

 Optional Conditioning

20 min

20 reverse lunge wall balls

0.12 mi run or a 500m bike or 400m row

20 situps

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 against bands

Build to a tough single

Do in 8 ash sets

Part 3

Bench Press off pins against bands

4 sets of 8 reps

Rest 60 sec

Part 4

Tricep roll back on the floor

4 sets of 8 reps

Rest 60 sec

Part 5

100 Banded Push Downs

Part 6

Plank or face up hold on the ghd, or hollow rock hold

4 sets of max time

Rest 60 sec

Part 7

Laying on your side 1 arm dumbbell rear delt raise

6 sets of 20 reps

no rest between sides or sets

Optional Conditioning

3 sets

5 Devils Press

10 Pull ups

15 Burpees

20 Alternating Dumbbell Snatch

15 Burpees

10 Pull ups

5 Devils Press

Rest 2 min between sets