Workout of the Day October 23, 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

12 min

Every min on the min

2 Front squat to a box against bands

Load 50%+ 25% band

Part 3

Deadlift bar at knees vs bands

9 sets of 1-2 reps

rest 30 sec between sets

Part 4

Good mornings

3 sets of 8 reps

rest 60 sec

Part 5

Banded KBS to eye height

3 sets of 20 reps

Rest 60 sec

Part 6

Stir the pot

4 sets of 12-15 per direction

Rest 60 sec

Part 7

110-150 walking lunge steps

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

Bench Press

5 sets of 5 reps

Rest 60

Load 75%

Part 3

Skull Crushers

3 sets of 8 reps

Rest 60 sec

Part 4

Meadows row

3 sets of 8 reps

Rest 60 sec

Part 5

Towel Pull ups (in rings or pull up bar)

3 sets of max reps

Rest 60 sec

Part 6

Hammer curls

4 sets of 12 reps

Rest 60 sec

Part 7

Banded standing side bends

4 sets of 20 reps per side

Rest 60 sec

Part 8

100 Banded straight arm push downs (focus on lats)