Workout of the Day December 2, 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

55% 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

Step ups

3 sets of 8 reps per leg holding a dumbbell (16 total)

Rest 60 sec

Part 5

Back Ext on GHD holding plate to chest

4 sets of 12-15

Rest 60 sec

Part 6

Double kettlebell Front rack carry

4 sets of 50' there and 50' back

Rest 60 sec

Part 7

3 sets

25 kettlebell swings to eye height

50 seated banded hamstring curls

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

Lever Row in Landmine

3 sets of 12 reps

Rest 60 sec

Part 4

Inverted row

4 sets of 12 res

rest 60 sec

Part 5

Preacher curl on an incline

3 sets of 12 reps

redt 60 sec

Part 6

Standing banded side bends

4 sets of 20 reps per side

Rest 60 sec

Part 7

4 sets

20 lateral dumbbell raises

20 front dumbbell raises

30 banded pull aparts

Rest 60 sec