Workout of the Day December 10, 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.

Strength Cycle week 6

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Farmers Carry 200m

Part 3

Safety Squat Bar Back Squat to a box

Build to a tough single

Part 4

3 Sets

Goblet Squat tough set

2 min Banded March

Rest 60 sec

Rest 60 sec

Part 5

Back Ext on GHD

2 sets of 35-50

Rest 60-90 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.

Strength Cycle week 6

Part 1

1-3 Rounds

5-10 Push ups

5-10 squats

5-10 Pull ups

5-10 back ext

Part 2

Swiss Bar bench

Build to a tough single

Part 3

Seated 70 degree db shoulder press

2 sets of 8-12 reps

Rest 60 sec

Part 4

Seated single dumbbell overhead tricep extension

1 set of 6-8

1 set of 15-20

Rest 60 sec

Part 5

Chest supported dual db row

1 set of 6-8

1 set of 15-20

Rest 60 sec

Part 6

Seated rear delt raise

1 set of 8-12

1 set of 20-25

Rest 60 sec

Part 7

Banded single arm face pull

150 per side