Workout of the Day May 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.

Strength Cycle week 2

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Safety Squat Bar Box Squat

Build to a tough set of 3-5 reps

Do this in 7-8 sets

Part 3

Wide Stance Straight Leg Deadlift

Build to a tough set of 12-15

Do this in 3 sets

Part 4

Banded March

3 sets of 3 min

Scale back to 2 min if needed

Rest 60 sec between sets

Part 5

Stir the pot

12-15/ direction

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 1

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Floor Press

Build to a tough single

Do this in 7-8 sets

Part 3

Floor press

1 set of max reps @ 70% of what you just did

Part 4

10 degree DB Flye

Build to a challenging set of 5-10

Do this in 3-4 sets

Rest 60 sec

Part 5

Standing Banded Side bends

4 sets of 20-30 reps per side

Rest 60 sec

Part 6

Banded Pull aparts

3 sets of 40-50 reps