Workout of the Day January 21, 2021

 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.

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 Pull ups
5-10 Push ups

5-10 squats

5 back ext

Part 2

Front Squat

Build to a tough single

Do this in 8 ish sets

Part 3

Good Mornings

4 sets of 8 reps

Rest 60 sec

Part 4

Swiss Ball Hamstring Curls

4 sets of max reps

Rest 60 sec

Part 5

Banded Reverse hypers on GHD

3 sets of 20 reps

Rest 60 sec

Part 6

30 Goblet or front squats

(add 7 km bike for the optional conditioning part)

Part 7

Banded sit ups w feet anchored

4 sets of 10

Part 8

Banded lateral x walk

4 sets of 50-100' per 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.

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 Pull ups
5-10 Push ups

5-10 squats

5 back ext

Part 2

Z press

Build to a tough single

Do this in 8 ish sets

Part 3

Neutral Grip Floor Press

4 sets of 8 reps

Rest 60 sec

Part 4

Skull Crushers

4 sets of 8 reps

Rest 60 sec

Part 5

incline tate press

4 sets of 12 reps

rest 60 sec

Part 6

100 per side banded side oblique push downs

Part 7

4 sets of 20

single arm rear belt raise non stop, no rest between sides

Optional conditioning:

5 rounds

7 thrusters

3 towel pull ups

4 rounds

0.25mi run or 1000m bike

14 dumbbell snatches

3 rounds

80 jump ropes

30 kettlebell swings

25 push ups

Workout of the Day January 16, 2021

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.

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 Pull ups
5-10 Push ups

5-10 squats

5 back ext

Part 2

7 min

Every min on the min

3 Banded Back Squats

60% bar load + 25% band tension

Part 3

Deadlift

Build to a tough single against bands

Use 8 seats to do this

Part 4

10 min

Every min on the min

6-10 loaded squats

pick a back, front, goblet or whatever. Try to do the same as last weeks but add 5 lbs

Part 5

Hamstring Curls on Swiss Ball

4 sets of 20 reps

Rest 60 sec

Part 6

4-6 sets

:45 sec Chinese reverse planks (put a 25-45# plate on trunk)

20 tuck crunches

Rest 60 sec

Part 7

Banded Belt March

4 sets of 1 min

Rest 1 min

OPTIONAL CONDITIONING

4 sets

20 cal on bike

Rest 3 min

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.

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 back ext

Part 2

7 min

Every min on the min

3 Bench Press at 70%

3 sets narrow, 3 sets med, 3 sets wide

Then:

2 sets of 3 with a wide grip at 85%

Part 3

Flat DB Press

4 sets of 8 reps

Rest 60 sec

Part 4

5 rep max weighted pull up

Part 5

Chest Supported Dumbbell row

4 sets of 8 reps

Rest 60 sec

Part 6

Stir the pot

5 sets of 12-20 circles per direction

Rest 60 sec

Part 7

100 Banded Pull aparts

Workout of the Day January 13, 2021

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5 back ext

Part 2

Back Squat Against 25% Band

Build to a tough single

Do this in 8ish sets

Part 3

Back Ext on GHD holding a plate

4 sets of 12 reps

Rest 60 sec

Part 4

Anderson Good Mornings

3 sets of 8 reps

rest 60 Sec

Do a regular good morning if you aren't comfortable with the anderson.

Part 5

Banded Reverse Hypers on the GHD

3 sets of 20 reps

Rest 60 sec

Part 6

Sit up against bands w feet anchored

4 sets of 8 reps

Rest 60 sec

Part 7

100 Banded Kettlebell Swings to eye height

Leep load manageable 

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press Against 25-30% band

Build to a tough single

Part 3

Skull Crusher

4 sets of 8 reps

Rest 60 sec

Part 4

JM Press

4 sets of 8 reps

Rest 60 sec

Part 5

Russian Twists

4 sets of 30 reps

Rest 60 sec

Hold a 25-45# plate

Part 6

4 sets

20 DB front raise

20 bent over rear delt raise

20 tate press

Rest 60 sec

Workout of the Day January 8, 2021

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 back squats against bands

55% bar load + 25% band

Part 3

Mid knee deadlift (or rack pull)

Build to a tough single

Part 4

10 min

Every min on the min

6-10 loaded squats

pick a back, front, goblet or whatever. Try to do the same as last weeks but add 5 lbs

Part 5

GHD Bach Ext

4 sets of 12-20 reps

Rest 60 sec

Part 6

4 sets

10 hanging knee raises

:10 hanging L sit

20 Hollow rocks

Rest 60 sec

Part 7

4 Sets

1 min banded belt march, hold a med ball to your chest

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 floor press against bands

Load is 50% bar and 25% band (this iso bench press)

Part 3

Incline Dumbbell press

3 sets for max time of slow incline press

Rest 60 sec

Part 4

4 sets

Max pull ups

Rest 60 sec

Part 5

Dumbbell chest supported rows

4 sets of 8 reps

Rest 60 sec

Part 6

1 arm bent over row with db, bands pulling forwards

3 sets of 8 reps

rest 60 sec

Part 7

4 sets

Chinese reverse planks w plate

2 sets of 1 min

Rest 60 sec

Then

Planks face down against band

2 sets of 1 min

Workout of the Day January 5, 2020

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Box Squat Bar on back against bands

Build to a tough single

Do this in 7-8 sets

Part 3

Kang Squats to the Box you used for the Squatting (Sub in seated good mornings if you want)

3 sets of 8 reps

Rest 60 sec

Sub in seated good mornings if you want. Like the video but to the box.

Part 4

Back ext on GHD holding onto plates

3 sets of 10 reps

Rest 60 sec

Part 4

Single leg Reverse hypers on GHD against a band

3 sets of 10 reps per leg

Rest 60 sec

Like video but with 1 leg

Part 5

Stir the pots

15-20 reps per direction

Rest 60 sec

Part 6

100 wide stance banded good mornings

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Floor Press Against Bands

Build to a tough single

Part 3

Dumbbell Floor Press

3 sets of 8 reps

Rest 60 sec

Part 4

Barbell JM Press

3 sets of 8 reps

Rest 60 sec

Part 5

Banded Side Plank Raises

4 sets of 15/ side

Part 6

4 Rounds

20 H Rolls

20 Banded Pull aparts

Rest 60 sec

Workout of the Day December 31, 2020

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 MIn

Every min on the min

3 back squats

50% bar load + 25% band tension

Part 3

Build to a tough single

Sumo Deadlift w the bar raised to knee level

The video shows a lower start position. If you are not comfortable with this lift, do a regular dead or skip this part.

Part 4

10 min

Every min on the min

6-10 loaded squats

pick a back, front, goblet or whatever. Try to do the same as last weeks but add 5 lbs

Part 5

3 sets

20 alternating step ups, do these loaded if possible

Rest 60 sec

Part 6

3-4 sets

20-40 sec arch body hold

15-30 sec hold on ghd w face up

Rest 60 sec

Part 7

100 Banded good mornings

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

7 min

Every min on the min

3 Push Press

Keep load in the 75% range

Part 3

Floor Press

2 sets of 8 reps

Use a close grip and 75% of bench for weight

Part 4

Banded Push ups

3 sets of 8 reps

Rest 60 sec

Part 5

Weighted pull ups

3 sets of 8 reps

Rest 60 sec

Part 6

1 arm dumbbell rows

4 sets of 8 reps

Rest 60 sec

Part 7

Weighted planks

3 sets of :30 sec

Rest 60 sec

Part 8

100 Banded reverse rows

Workout of the Day December 28, 2020

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Front Squat Against bands

Build to a tough single

Do this in 8ish sets

Part 3

Good Morning w bands pulling from the front

5 sets of 5 reps

Rest 60 sec

Part 4

Reverse Hypers on GHD Squeezing an item between your feet

3 sets of 20 reps

Rest 60 sec

Part 5

Banded sit ups with feet Anchored

4 sets of 8 reps

Rest 60 sec

Use max band tension

Part 6

Banded X walk

3 sets of 30-50M per side

Rest 60 sec between sets

OR IF YOU WANT A BREATHER DO THE WORKOUT BELOW. DON"T DO BOTH THE ABOVE AND THE 12 DAYS OF CHRISTMAS

12 Days of Christmas

12 Jumping squats
11 Walking Lunge Steps w weight
10 Jump Ropes
9 Burpees
8 Hanging Knee raises
7 Pullups
6 Kettlebell swings
5 deadlifts
4 Hang Power Cleans
3 Push Press
2 Thrusters
1 0.12 mi Run or 200m Row Or bike 500m

Use dumbells or barbells. Keep the Barbell light, no heavier than 75#. This is a longer workout. Do this workout like you sing  the song.
Do 1 run.
Then do 2 thrusters + 1 Run.
Then do 3 push press + 2 thrusters + 1 run.
Then do 4 hang power + 3 Push press + 2 thrusters + 1 run...

Work your way up the list. Remember to always end on the cardio.

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press Against Bands

Build to a tough single

Use 8ish sets to get there

Part 3

Neutral Grip Dumbbell press

3 sets of 8 reps

Rest 60 sec

Part 4

Incline Dumbbell JM Press

3 sets of 10 reps

Rest 60 sec

Part 5

Russian Twists

4 sets of 20-30 reps holding a 45# plate

Part 6

Anconeous Extensions

4 sets of 20 reps

Rest 60 sec

Workout of the Day December 23, 2020

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

5 sets

Banded Box Squat

60% bar weight + 25% band

Try to add weight each set

Try not to rest longer than 60 sec

Part 3

10 MIn

Every min on the min

5-10 loaded squats

These can be back, front or goblet squats. This is a lot of squatting as a heads up.

Part 4

Seated Good Morning

3 sets of 8 reps

Rest 60 sec

Part 5

Back Ext on GHD

3 sets of 15 reps (hold a plate to the chest if you want)

Rest 60 sec

Part 6

Hollow Rock Hold

3 sets for max time

Rest 60 sec

Part 7

100 Hip Bridges

Choose your own adventure for loading. Banded, dumbbell, barbell or whatever your heart desires.

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min Emom

3 bench press

use 50% bar weight + 25% band

1st 3 min close grip

2nd 3 min medium grip

3rd 3 min wider grip

Part 3

Floor Press

3 sets of 8 reps

Rest 60 sec

Part 4

z Press

Build to a tough set of 8 reps

Part 5

Meadows Rows

3 sets of 10 reps per arm

Rest 60 sec

Part 6

3 sets

Front Plank 60 sec

30 sec per side side plank

Rest 60 sec

Part 7

H Rolls

3-4 sets of 25 reps

Rest 60 sec

Workout of the Day December 20, 2020

 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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Reverse Band Back Squat

Build to a Tough Single

The bands are secured to the safety bars near the top of the rack. This is where you secure the bands and then around the bar.

Part 3

Lunge Position Good morning

3 sets of 8 reps per leg

Rest 60 sec

Do all one leg then the other.

Part 4

Back Ext on GHD

3 sets of 15-20 reps

Rest 60 sec

Part 5

Single Arm Dumbell overhead feet anchored sit ups

3 sets of 10 reps per arm

Rest 60 sec

Part 6

Banded March

3 sets of 1-2 min

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Push Press

Build to a tough single

Part 3

Bench Press From Pins doing only the top half of the movement

Try banded if you want

Build to a challenging set of 8

Part 4

Skull Crushers laying on the floor

3 sets of 8 reps

Rest 60 sec

Part 5

Standing Banded side Bends

4 sets of 20-40 per side

Rest 60 sec

Part 6

3-4 sets

30 banded push downs

20 Seated bent over reverse db flys

30 banded face pulls

Rest 60 sec

Workout of the Day December 15, 2020

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Box Squat Against Bands 

5 Sets of 3 reps

Increase the load each set

Start at 55% + 25% band tension

Rest no more than 1 min between sets

Part 3

9 min

every min on the min

Deadlift against bands

3 reps

40% bar + 30% band

Skip if you can't deadlift, or just practise instead.

Part 4

RDL

3 sets of 15 reps

Rest 60 sec

Use a barbell or dumbbells or kettlebells if you want.

Part 5

1 min hold- Bar on back, seated on a bench, bands pulling forwards hold w chest up

Rest 60 sec

This is like a seated good morning, but you won't dip the chest forward like a good morning, you will just keep the chest vertical, keeping tension resisting the bands pulling you forward. The barbell will be empty and just have a band on each side attached to the rack, pulling you forward.

Skip this if you are unsure about it. Or do a back extension hold on the GHD or a Chinese Reverse plank for the same time frame.

Part 6

3-4 sets

20 Russian Twists

10 v ups 

Rest 60 Sec

Part 7

Banded Hip Bridge

3 sets of 10 reps

Do a 10 sec hold on each rep

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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

10 min

Every min on the min

5 Bench Press

1st 5 sets- medium grip

2nd 5 sets- wide grip 

Load is 40% bar + 30% band

Part 3

3 rounds

Push ups or ring push ups

Max effort sets

Rest 60 sec

Part 4

3 rounds

Max effort chin ups

Rest 60 sec

Part 5

Bent over row

3 sets of 10 reps

Rest 60 sec

Part 6

Inverted Row

3 sets of 10 reps

Rest 60 sec

Part 7

Preacher Curls

3 sets of 10 reps

Rest 60 sec

Use the incline bench as your preacher set up.

Part 8

Sit ups

40-30-20-10

Rest 60 sec between sets

Workout of the Day December 12, 2020

  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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Front Squat

Tempo 3 sec down and a 2 sec pause in the bottom

Build to a tough single

Part 3

Box Squat, then into a seated good morning and a stand up

3 sets of 8 reps

Rest 60 sec

Can be done w a barbell on back, or a dumbbell or kettlebell held in the front if you really wanted.

Part 4

3 sets

Tough set of back ext on the GHD

Rest 60 sec

Go till you feel a good burn

Part 5

30 Front Squats

Use a barbell or go goblet style. This will not be unbroken. Think sets of 6-10.

Part 6

Banded Sits ups

3 sets of 10 reps

Rest 60 sec

Part 7

Banded x walk

20 steps 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. If you have to choose things to do, prioritize the strength work and remove the conditioning work.

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.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Z press

Build to a tough single

Part 3

Neutral grip dumbbell floor press

3 sets of 8 reps

Rest 60 sec

Part 4

Skull Crushers

3 sets of 10 reps

Rest 60 sec

Part 5

Incline Tate press

3 sets of 12 reps

Rest 60 sec

Part 6

Banded Standing side bends

70-100 reps per side

Part 7

20 Rear delt raise lying on your side, non stop moving between sides and sets.

2-3 sets per arm