Workout of the Day July 8, 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

Deadlift from above knees off pins

Build to a tough Single

Do this in 8ish sets

Part 3

Anderson Good Mornings (sub regular good mornings)

3 sets of 8 reps

Rest 60 sec

Part 4

Front foot on 45# plate holding dumbbells reverse lunges

3 sets of 10 reps

Rest 60 sec

Do all 10 on one side, then do the other

Part 5

6 sets

60m sled power walk

Rest 60-90sec

Part 6

GHD Paddles using a broom stick

4 sets of 8-12 per direction

Resty 60 sec

Part 7

2 sets

50 banded good mornings

50 banded hamstring curls laying face down

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

Dumbbell rollback laying on floor

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell Tricep kickback

3 sets of 10 reps

Rest 60 sec

Part 5

Bradford press

3 sets of 20 reps

Rest 60 sec

Part 6

Standing Banded oblique side bends

4 sets of 20 reps per side

Rest 60 sec

Part 7

100 banded tricep push downs, palms up

100 banded pull aparts