Workout of the Day July 27, 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 60% + 25% band tension

Part 3

7 sets

3 Deadlifts

Rest 30-60 sec

Load is 80% bar

Part 4

Single Leg RDL holding a dumbbell in one hand

3 sets of 10 reps per leg

Rest 60 sec

Part 5

Back Extensions on the GHD (loaded if able)

4 sets of 15 reps

Rest 60 sec

Part 6

4 sets

:45 sec plank

Rest :15

:45 sec right side plank

Rest :15

:45 sec left side plank

Rest 1:15

Part 7

Sled drag/ Power walk

4-6 sets of 60M

Rest 60 sec

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 Pull ups

5-10 back ext

Part 2

9 min

Every min on the min

3 Swiss Bar bench against bands

Lad is 55% bar + 25% band

Part 3

Face down on incline bench dumbbell rows

3 sets of 8 reps

Rest 60 sec

Part 4

Wide Grip inverted rows

4 sets of 8 reps

Rest 60 sec

Part 5

Trap 7s

4 sets

7 trap shrugs kettlebells behind

7 trap shrugs kettlebells to side

7 trap shrugs kettlebells in front

Rest 60 sec

Part 6

7 min single arm farmers carry

Switch hands every :30

Part 7

3-4 sets

30 banded pull aparts

20 bande bicep curls

Rest 60 sec