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01/02/24 Thursday Workout of the Day

Warm-Up

10:00 minutes, For Quality

9/7 Calorie Row


Strength: 

Bench Press


Every 2:30 minutes, 5 Sets, Complete the following:


Set 1: 5 @ 70%

Set 2: 4 @ 75%

Set 3: 3 @ 80%

Set 4: 2 @ 85%

Set 5: 1 @ 90%


Percentages are based on your 1-rep max Bench Press


Conditioning

"Hogyoku" 


8:00 minute AMRAP

15/12 Calorie Row

3* Wall Walks


Increase Wall Walks by 1 Rep Each Round


Primary Objective: Complete 4+ Rounds


PRVN Shoulder Mobility


Optional Accessories : Progression from last week

4 Sets, For Quality

5-7 Parallel Bar Dips @ 42x1 Tempo

15-20 second Ring Support Hold

Rest 1:00 minute

Rest 2:00 minutes


 
 
 

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