Workout of the Day June 14, 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

Back Squat with reverse bands (red or orange)

Build to a tough single

Do this in 8 ash sets

Part 3

Swiss Ball hamstring curls

100 reps

Part 4

Back Ext on the GHD (loaded if able with a plate held at chest)

3 sets of 20 reps

Rest 60 sec

Part 5

Reverse hypers on GHD

3 sets of 20 reps

Rest 60 sec

Part 6

Banded sit ups with arms overhead at the top

4 sets of 12 reps

Rest 60 sec

Part 7

100-200 banded hip bridges

Optional Conditioning:

30 min

Min 1-2: 10 Burpees + 10 Dumbbell hang clean and pus press

Min 2-4: 10-15 rope pull ups

Min 4-6: 25 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

Build to a tough single

Part 3

Bench Press off pins with the bar 2" off chest

3-4 sets of 8 reps

Rest 60 sec

Part 4

Dips

4 sets of max reps

Rest 60 sec

Part 5

Anconious Extensions

3-4 sets of 20 reps per arm

Rest 60 sec

Part 6

Front Rack Farmers carry

4 sets of :30-1:00 with 60 sec rest between sets

Rest 60 sec

Part 7

Face down on incline underhand grip rear delt raise

4 sets of 20 reps

Rest 60 sec

Optional Conditioning:

9 Rounds

7 L sit press

8 Burpees