Workout of the Day June 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.

Strength Cycle week 5

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Safety Squat bar back squat to a box vs bands

Build to a tough 3-5 reps

Do this in 6-8 sets

Part 3

Sumo Squat Holding dumbbell or kettlebell

Build to a tough set of 12-15 reps

Do this in 3ish sets

Part 4

Banded march

3 sets of 3 min

Rest 60 sec

Part 5

Sand bag or med ball carry

4-6 sets of 20m there and back

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.

Strength Cycle week 5

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor press

3 sets of 1 rep at 90%

Part 3

Floor Press

1 set of max reps at 70%

Part 4

in 3-4 sets

Build to a challenging:

5-10 reps 10 degree incline DB fly

Superset

10-15 standing banded pec fly

Part 5

Stir the pot

4-6 sets

10-15/ direction

Rest 60 sec

Part 6

Banded pull aparts

4 sets of 40-50 reps

Rest 60 sec