Workout of the Day November 24, 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 sets

2 safety squat bar back squats to a box

50% bar + 25% band

Rest 30-60 sec between sets

Part 3

Deadlift

9 sets of 2 reps

77% bar weight

Rest 30-60 sec between sets

Part 4

Bulgarian Split squats

3 sets of 10 reps per leg holding a dumbbell

Rest 60 sec

Part 5

Hamstring Curls on a swiss ball

3 sets of max reps

Rest 60 sec

Part 6

Double kettlebell Front rack carry

4 sets of 50' there and 50' back

Rest 60 sec

Part 7

120-150 seated banded hamstring curls

Optional Conditioning:

Do this as a stand alone piece if you do it. It is a mental toughness one for sure

40 Min

Every min on the min 

Alternating movements

1st min- 10-12 cal row

2nd min- 12 sit ups or v ups

3rd min- 10-12 cal bike

4th min- 5 sandbag from ground to over the shoulder

Any of the work sets should take :27-:35 sec. No longer. At a 7-8/10 effort.

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

Floor press

5 sets of 5 reps

50% bar load + 25% band tension

Rest 60 sec between sets

Part 3

Chest supported dumbbell row in an incline bench

3 sets of 10 reps

Rest 60 sec

Part 4

Towel pull ups or towel ring rows

3 sets of 8 reps

Part 5

Reverse grip bicep curls with a curl bar

3 sets of 12 reps

Rest 60 sec

Part 6

4 sets

25-30 Russian Twists Holding a plate

Rest 60 sec

Part 7

3 sets 

20 seated bent over rear delt raises

Optional Conditioning

8 Sets

8 Plyo push ups to a 25 or 45# plate

8 Dumbbell Snatches

8 cal spring on air bike

Rest 1:1 (as long as it took you to complete the work, rest)