Workout the Day January 24, 2022

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

Anderson Front Squat

Build to a Challenging set of 2 reps

Then

Front Squat (regular)

2 sets of 5 -25% from the challenging 2 reps

Part 3

RDL

3 sets of 8 reps

Rest 60 sec

Part 4

Weighted back ext on GHD

3 sets of 8-10 reps

Rest 60 sec

Part 5

Death March

3 sets of 20-25'

Rest 60 sec

Part 6

Standing Banded Abs

4 sets of 20-25 reps

Rest 60 sec

Part 7

4 min banded march

Optional Conditioning:

5 sets

400m row

30 walking lunges

20 gluten bridge w dumbbell on pelvis

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 w swiss bar off pins w bar 2" off chest

Build to a tough set of 2

Part 3

Dumbbell Bench Press

Build to a tough set of 6-10 reps

Do in 3-5 sets

Rest 60 sec

Part 4

Tate press on incline

3 sets of 8 reps

Rest 60 sec

Part 5

Seated Dumbbell shoulder press

1 set of 30 reps

Rest 60 sec

Part 6

Standing landmine oblique twists

4 sets of 8-10/ direction

Rest 60 sec

Part 7

100 reverse grip tricep push downs

Optional Conditioning:

50-35-20

Bike cals (air bike or C2 bike)

Bench press