Workout of the Day January 8, 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

Box Squat vs bands

Build to a tough single

Do this in about 8 sets

Then

2 sets of 3 -25%

Part 3

Safety Squat bar good mornings

3 sets of 8 reps

Rest 60 sec

Part 4

Back Ext on GHD with a 2 sec pause at the top

3 sets of 8-10 reps

Rest 60 sec

Hold a weight to your chest if able

Part 5

Banded March

1 set of 3 min

Part 6

4 sets

Kettlebell Front rack carry 50' there and back

10 v ups

Rest 60 sec

Optional Conditioning:

Bike

6 sets

2 km challenging pace

2 min easy

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

Narrow Grip Bench Press

Build to a tough single

Then:

2 sets of 3 -25%

Part 3

Dumbbell Rollback

3 sets of 8 reps

Rest 60 sec

Part 4

Dumbbell Bench Press

3 sets of 8 reps

Rest 60 sec

Part 5

Skull crushers

3 sets of 8-10 reps

Rest 60 sec

Part 6

Standing banded side bends

4 sets of 20 reps per side

Rest 60 sec

Part 7

140 Banded tricep push downs

** no less then 20-30 reps per set

Optional Conditioning

21-15-9

Cal air bike

Push ups