Workout of the Day July 11, 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 front squats against bands

Load 50% + 25% band tension

Part 3

7 sets

2 Deadlifts

Rest 30 sec

Load is 75% bar

Part 4

Single leg RDL holding a kettlebell

3 sets of 12 reps per leg

Rest 60 sec

Part 5

GHD Back extensions

4 sets of 15-20

Load these if able

Rest 60 sec

Part 6

100-150 walking lunge steps

Part 7

60-100 Pike ups on the rower

Part 8

100-200 banded hip bridges

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 Wide grip bench press

Load 40% bar + 30% band

Part 3

Incline barbell press against bands

3 sets of 8 reps

Rest 60 sec

Part 4

1 arm dumbbell row with band pulling forwards

4 sets of 8 reps

Rest 60 sec

Part 5

Inverted row with a wide grip

4 sets of 8 reps

Rest 60 sec

Part 6

100 hammer curls

Part 7

Weighted sit ups

4 sets of 8 reps

Rest 60 sec

Part 8

100 banded pull aparts