Workout of the Day June 6, 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

Build to a challenging single

Do this in 8ish sets

Part 3

Anderson Good mornings (do regular if you aren't comfortable setting up the andersons)

3 sets of 8 reps

Rest 60 sec

Part 4

4 sets

10 Straight arm banded push downs

Max Swiss ball hamstring curl

Rest 60 sec

Part 5

Reverse Hyper on GHD (banded if you want)

4 sets of 20 reps

Rest 60 sec

Part 6

Banded sit ups

4 sets of 8 reps

Rest 60 sec

Part 7

6 sets

1 min banded march med ball held at belly

Rest 60 sec

Optional Conditioning

50 cal bike

50 lunges holding a dumbbell at chest

50 v ups

50 wall balls

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

Push Press

Build to a tough single

Part 3

Close grip bench press

3 sets of 8 reps

Rest 60 sec

Part 4

Incline JM press

4 sets of 12 reps

Rest 60 sec

Part 5

100 Push ups

Part 6

Weighted sit up with a 3 sec pause at 45 degrees

4 sets of 5 reps

Part 7

150 banded face pulls

Optional Conditioning:

6 rounds

500m row

20 hanging knee raises

Rest 60 sec between rounds