Workout of the Day May 29, 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 against bands to a box

Build to a tough single

Do this 8 ash sets

Part 3

Romainan Deadlift (RDL)

3 sets of 15 reps

Rest 60 sec

Part 4

Reverse hyper on the GHD (against a light band if able)

3 sets of 20 reps

rest 60 sec

Part 5

GHD face up side to sides

3 sets 20

Rest 60 sec

Part 6

Banded march holding a med ball at upper chest

4 sets of 1 min

Rest 60 sec

Optional Conditioning:

3-5 rounds

100 Jump Ropes

30 lunges holding a load if able

30 sit ups

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

Close Grip Bench Press

Build to a tough single

Do this in 8 ash sets

Part 3

Skull Crushers

4 sets of 8 reps

Rest 60 sec

Part 4

Dips

4 sets of 8 reps

Rest 60 sec

Part 5

100 Band overhead tricep extensions

Part 6

Stir the pot

4-6 sets

12-15 circles per direction

Rest 60 sec

Part 7

200 banded pull aparts

Optional Conditioning:

5 Rounds

15 Push ups

15 Push press with dumbbells

15 cal  row