Workout of the Day August 4, 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 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

9 min

Every min on the min

3 front box squats against bands

Load 50% + 25% band tension

Part 3

7 sets

1 Deadlifts

Rest 60 sec

Load is 85% bar

Part 4

Reverse lunges (front foot on plate) holding dumbbells

3 sets of 10 reps

Rest 60 sec

Part 5

Goblet Squat or double dumbbell front squats

3 sets of 15 reps

Rest 60 sec

Part 6

Back Ext on the ghd (banded if able)

3 sets of 15-20 reps

Rest 60 sec

Part 7

4-5 sets

5 hollow rocks

5 v ups

15 sec hollow hold

Rest 60 sec

Part 8

6 sets

Sled walk 60' backwards holding straps

Rest 60 sec

Optional Conditioning:

4 sets

250m Row

20 Push ups

250m Row

20 Kettlebell Swings

Rest 2 min

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

Load is 55% bar + 25% band

Part 3

Weighted pull ups

3 sets of 4 reps

Rest 60 sec

Part 4

Wide grip bent over row

3 sets of 8 reps

Rest 60 sec

Part 5

Single arm dumbbell row bands pulling forwards

3 sets of 10 reps

Rest 60 sec

Part 6

Farmers carry

Both hands

5-7 min

Part 7

Banded Pull aparts hands up

100-200 reps

Optional conditioning:

25-20-15-10

Pull ups

50-40-30-20

Bike cals