Workout of the Day June 9, 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 Squats against bands to a box

50% bar + 30% band tension

Part 3

9 min

Every min on the min

3 deadlifts against bands (from knees off pins or from the floor)

40% bar + 30% band tension

Part 4

Banded kettlebell swings to eye hight

4 sets of 15 reps

Rest 60 sec

Part 5

Seated good mornings with bands pulling from the front (attach to a low point on the rig and walk back)

3 sets of 15-20 reps

Rest 60 sec

Part 6

Dumbbell Oblique crunches

3-4 sets of 20 reps per side

Rest 60 sec

Part 7

Banded lateral x walk

4-6 sets

20 steps per direction

Rest 60 sec

Optional Conditioning

5 Rounds

10 cal air bike

10 L sit press

Rest 3 min between rounds

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 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 push press

Load is 70%

Part 3

Incline Dumbbell Bench press

4 sets of 8 reps

Rest 60 sec

Part 4

1-2-3-4-5-6-7-8-9-10

Pull ups

Rest as needed between sets

Part 5

Wide grip bent over row with bands pulling from the front

4 sets of 8 reps

Rest 60 sec

Part 6

Bent over narrow underhand grip rows

4 sets of 8 reps

Rest 60 sec

Part 7

Cross body hammer curl

4 sets of 12 reps

Rest 60 sec

Part 8

Stir the pot

12-15 circles per direction

Rest 60 sec

Part 9

100 rear delt raises

Optional conditioning

18 min

3 towel pull ups

3 push press

5 front squats (use your push press load)

7 burpees

9 sit ups