Workout of the Day July 19, 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 55% + 25% band tension

Part 3

7 sets

3 Deadlifts

Rest 30-60 sec

Load is 75% bar

Part 4

Hip Thrust

3 sets of 8 reps

Rest 60 sec

Part 5

Hamstring Curl on a swiss ball

3 sets of max reps (min work is 15 reps)

Rest 60 sec

Part 6

4-6 sets

50-60m Forward sled drag

50-60m Backwards sled drag

Rest 60 sec

Part 7

Stir the pot

4 sets of 12-15 per direction

Rest 60 sec

Part 8

100-200 banded glute bridges

Optional Conditioning

20 min

Row- 100m, 200m, 300m...

Air squat- 10, 20, 30...

Farmers carry 50' there and 50' back- 1, 2, 3...

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 Swiss Bar bench against bands

Lad is 50% bar + 25% band

Part 3

Wide grip bent over row

3 sets of 8 reps

Rest 60 sec

Part 4

Face down on incline chest supported dumbbell rows

3 sets of 8 reps

Rest 60 sec

Part 5

4 Sets

Max set bench press (70-100% of bodyweight)

Max set of pull-ups or incline row

Rest as needed

Part 6

Banded sit ups

4 sets of 10 reps

Rest 60 sec

Part 7

4 sets

30 seated Bent over rear delt raise

20 Banded bicep curls

Rest 60 sec