Workout of the Day December 10, 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

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

60% bar + 25% band

Rest 30-60 sec between sets

Part 3

Deadlift

9 sets of 2 reps

80% bar weight

Rest 30-60 sec between sets

Part 4

Bulgarian Split Squat

3 sets of 10 reps

Rest 60 sec

Part 5

Bring Sally up With a goblet squat

Can be done with no weight

Part 6

Plank with banded row

4 sets of 12-15 per side

Rest 60 sec

Part 7

4 sets

1 min banded march holding a mad ball at chest

Rest 60 sec

The Next Day Workout

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

75% bar weight

Rest 60 sec between sets

Part 3

Wide Grip Bent over row with band pulling forwards

3 sets of 8 reps

Rest 60 sec

Part 4

Upright rows with barbell

3 sets of 10 reps

Rest 60 sec

Part 5

Band assisted Chin ups

3 sets to max

Rest 60 sec

Part 6

Russian twists with straight arms holding a plate, dumbbell or med ball

4 sets of 20 reps

Rest 60 sec

Part 7

Banded bicep curls

3 sets of 30