Workout of the Day June 17, 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

9 min

Every min on the min

3 Back Squat to a box

55% bar + 30% band

Part 3

9 Min

Every min on the min

3 deadlifts

40% bar + 30% band

Feel free to do the deadlifts off pins at knee height as well.

Part 4

Bulgarian Split Squats

3 sets of 12 per leg

Rest 60 sec

Part 5

Back Ext on GHD

4 sets of 15-20 (hod a dumbbell at chest if able)

Rest 60 sec

Part 6

Pike ups on a rower

75-100 reps

These should not hurt your lower back if done correctly. Brace extra hard in the extended position.

Part 7

Banded hip bridges

150-200 reps

Optional Conditioning

500m row

20 step ups

Rest 1 min

500m row

10 L sit press

Rest 1 min

500m row

20 push ups

Rest 1 min

500m row

20 pull ups

Rest 1 min

Row 500m

20 dips

Rest 1 min

row 500m

20 ring rows

Rest 1 min

row 500m 

20 inverted row

Rest 1 min

row 500m

100' front rack carry w kettlebells

Rest 1 min

row 500m

20 burpees

Rest 1 min

row 500m

20 vups

The above is long, consider only doing this. Do 1000m bike as a sub for the row.

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

9 min

Every min on the min

3 floor press

40% bar + 30% band

1st 3 sets narrow grip

2nd 3 sets medium grip

3rd 3 sets wide grip

Part 3

Incline Barbell press (against a light band if able)

4 sets of 8 reps

Rest 60 sec

Part 4

Pull ups

4 sets of max reps

Rest 60 sec

Part 5

one arm DB row

4 sets of 8 reps

Rest 60 sec

Part 6

Inverted wide grip row

4 sets of 8 reps

Rest 60 sec

Part 7

100 Dumbbell hammer curls

Part 8

Plate held overhead sit ups (feet anchored)

4 sets of 8 reps

Rest 60 sec

Part 9

100 banded pull aparts

Optional Conditioning:

21-15-9

Deadlifts 

Wall balls

Then:

Run 0.37 mi