Workout of the Day Nov 29, 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

Sumo Deadlift (wide stance)

Build to a tough single

Do in 8 ish sets

If it is hard to be in a good position for lifting this off the floor, raise the bar by putting the plates on the bar on plates stacked on the floor, or lift in the rack off of the pins or safeties.

Part 3

Good morning with safety squat bar, bands pulling forwards

3 sets of 8 reps

Rest 60 sec

Part 4

Alternating step ups holding dumbbells

3 sets of 8 per leg (16 total)

Rest 60 sec

Part 5

Spanish Squats holding a kettlebell or dumbbell goblet

3 sets of 10 reps

Rest 60 sec

Part 6

Stir the pot

12-16/ direction

Rest 60 sec

Part 7

Banded pull throughs

3 sets of 30 reps

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

Bench Press with a 3 sec pause 1" above chest

Build to a tough single

Then:

-20% for 2 sets of 3 reps

Part 3

Incline bench with dumbbells

3 sets of 8 reps

Rest 60 sec

Part 4

Rolling dumbbell tricep extension

3 sets of 8 reps

Rest 60 sec

Part 5

Skull crushers with swiss bar

3 sets of 8 reps

Rest 60 sec

Part 6

Holding a plate overhead with feet anchored sit ups

4 sets of 8 reps

Rest 60 sec

Part 7

3-4 sets

20 rear delt raise

30 banded tricep push downs