Workout of the Day November 21, 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

Back Squat w safety squat bar

Build to a tough single in 8 ish sets

Use the safeties on the squat rack set to an appropriate height

Part 3

Good morning w safety squat bar

3 sets of 8 reps

Rest 60 sec

Part 4

Alternating step ups holding a dumbbell in each hand

3 sets of 16 (8 per side)

Rest 60 sec

Part 5

Back Ext on GHD holding weight if able to chest

4 sets of 12-15

Rest 60 sec

Part 6

GHD sit up from parallel up

DO NOT REACH BACK

3 sets of 12 reps

Rest 60 sec

Part 7

100 Banded pull throughs

Optional Conditioning:

40 wallballs

30 cal row

20 pull ups

10 devils press

20 pull ups

30 cal row

40 wallballs

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

Push Press

Build to a tough single

Do this in around 8 sets

Part 3

Dumbbell Bench Press

4 sets of 8 reps

Rest 60 sec

Part 4

Tate press laying on a bench

4 sets of 8 reps

Rest 60 sec

Part 5

Standing banded side bends

4 sets of 20 reps per side

Rest 60 sec

Part 6

100 Shoulder press w an empty bar or lighter dumbbells

Optional Conditioning

4 Rounds

20 cal bike

15 push ups

20 Kettlebell Swings

Rest 2 min