Workout of the Day January 16, 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

Deadlift off pins with bar 2" below knees

Work to a tough set of 2-4 reps

Part 3

Banded March

1 set of 3 min

Part 4

Banded Low row

3 sets of 15 reps

Rest 60 sec

Part 5

Walk 0.25 mi on treadmill hugging a med ball to chest

Or pace out 20M and do 10 there and backs

Part 6

4 sets

50' there and back double kettlebell front rack carry

10 vups

Part 7

Hamstring Bridge

3-5 sets of 20-30 sec

Rest 60 sec

Optional Conditioning:

10 Rounds

10 cal bike

5 dumbbell hang power cleans

5 front squats with same dumbbells

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

Swiss bar floor press

Build to a challenging 3 sets of 3 reps

Part 3

Dumbbell incline bench press

Build to a challenging set of 6-10 reps

Part 4

Skull Crushers with swiss bar

5 sets of 6-8 reps

Rest 60 sec

Part 5

Sit ups with Feet anchored and plate held overhead

4 sets of 8 reps

Rest 60 sec

Part 6

Banded Face Pulls

3 sets of 8-12

2 sets of 17-20

1 set of 24-27

Rest 60 sec

** adjust band selection as you progress. Heaviest with the lower reps, lighter with the higher reps.

Optional Conditioning Workout

5 sets

5 Devils press

7 L sit press

12 cal row

Rest 2 min