Workout of the Day February 1, 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

3 sets

1 min banded march

45' forward lunge

45' reverse lunge

Part 3

Box Squats vs bands

Build to a tough single

Part 4

Box Squats vs bands

Build to a tough set of 3-6 reps

Part 5

Reverse hypers on the ghd or swiss ball hamstring curls

2 sets of 50-75 reps

Part 6

4 sets

Sandbag Bear hug carry 50' there and back

15 v ups

Rest 60 sec

Optional Conditioning

80 cal row

60 Kettlebell swings

40 wall balls

20 cal bike

40 wall balls

60 kettlebell swings

80 cal row

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

3 sets

20 banded seated high row (light)

20 banded seated mid row (light)

20 banded standing tricep straight arm pull down

40-60 banded pull aparts

Part 3

Unstable bar bench

Build to a tough set of 8-12

Set up like in the video, but use a regular bar. Consider a spotter and use the safety spotter arms. Make sure to have a solid set up and ensure shoulder blades a pulled down into your back pockets.

Part 4

Medium Grip unstable bar bench

2 sets of 12-15

Part 5

Dumbbell Rollbacks

2 sets of 6-10 reps

1 set of 17-22 reps

Rest 60 sec between sets

Part 6

Incline Chest supported dual dumbbell row

1 set of 3-6 reps

1 set of 8-12 reps

Build to the load and make sure they are tough

Part 7

Banded seated high row

2 sets of 20 reps

Part 8

Stir the pot both ways

4 sets to a good burn

Rest 60 sec

Optional Conditioning:

Bike

4 km

3 min easy

3 km

3 min easy

2 km

3 min easy

1 km

3 min easy

Build the intensity as the distance goes down. This will take 35-40 min likely.