Workout of the Day June 22, 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 band

Build to a tough single

Part 3

Good Morning Box Squat

3 sets of 8 reps

Rest 60 sec

Part 4

Hamstring Curls on a swiss ball

3 sets of max reps

Rest 60 sec

Part 5

Reverse Hyper on the GHD

3 sets of 20 reps

Rest 60 sec

Part 6

Banded sit ups

4 sets of 10 reps

Rest 60 sec

Part 7

Banded X walk

10 steps forward

10 steps backwards

10 lateral steps to the right

10 lateral steps to the left

Optional Conditioning

30 Front Squats (or Goblet)

8 Km on air bike or c2 bike

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

Z Press

Build to a tough single

Part 3

Floor Press with the Swiss bar

4 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell skull crushers laying on bench

4 sets of 8 reps

Part 5

Incline Tate press

4 sets of 12 reps

Part 6

Banded side oblique push downs

100 reps per side

Part 7

4-6 sets

20 rear delt raise laying on your side

no rest between sides or sets. This is non stop.

Optional Conditioning

4 rounds

0.25 mi run or 800m bike

12 pull ups

21 kettlebell swings