Workout of the Day October 31, 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 55%+ 25% band

Part 3

Deadlift bar at knees vs bands

9 sets of 2 reps

Load is 40% bar + 30% band

rest 30-60 sec between sets

Part 4

Reverse Lunges bar on back

3 sets of 8 reps

Rest 60 sec

Part 5

Hip Thrusts

3 sets of 10 reps

Rest 60 sec

Part 6

GHD face down side to sides

20-30 reps (10-15/ side)

Rest 60 sec

Part 7

Double Kettlebell Front Rack Carry

Go 50' there and back

Rest 60 sec

Part 8

100 Banded good mornings

Optional Conditioning

4 Rounds

15 Kettlebell swings

25 sit ups

500 M row

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 78%

Part 3

Underhand Barbell Row

3 sets of 8 reps

Rest 60 sec

Part 4

Chest Supported Incline Dumbbell Rows

3 sets of 10 reps

Rest 60 sec

Part 5

Preacher curls on an incline bench

3 sets of 12 reps

Rest 60 sec

Part 6

Russian Twists

Accumulate 100 reps holding a plate

Part 7

100 Seated banded Rows

Optional Conditioning

4 Sets

7 Plyo Push ups

10 Bent over rows with 2 dumbbells

14 cal air bike

Rest 2 min