Workout of the Day March 5, 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

15-20 Bodyweight glute bridge

30 sec dead bug hold

15-20/ side unilateral glute bridge

15-20 sec contralateral deadbugs

Part 2

Deadlift

Build to a tough 2-4 reps

Do this in 8 ish sets

Part 3

Good mornings

2 sets of 8 reps

Part 4

Banded March

2-3 sets of 1 min

Hold a heavy sandbag to upper chest

Rest 60 sec

Part 5

Chin ups

3 sets of 12-15 reps

Rest 60 sec

Part 6

Stir the pots

4 sets of 14-17 per direction

Rest 60 sec

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

30 banded pull aparts

10 decline push ups

30 banded mid row

7 push ups

30 banded high row

5 incline push ups

Part 2

Wide grip bench press

Build to a tough set of 3-6 reps

Part 3

Pause dumbbell bench (2-3 sec)

3 sets of 5-9 reps

Rest 60 sec

Part 4

Single arm banded tricep press down

3 sets of 15 reps

Rest 60 sec

Part 5

Chest supported on incline dual dumbbell row

Build to a tough set of 5-9 reps

Use like 3-4 sets to get there

Rest 60 sec between sets

Part 6

2 Sets

12 Dumbbell pullovers

30 banded tricep overhead extensions

Rest 60 sec