01/08/23 Tuesday Workout of the Day

Warm Up: 10:00 minute Cap

2 Sets, For Quality

1:00 minute Cardio Choice

5 Inchworm Push-Ups

5/5 Half Kneeling Bottoms Up Single Arm Kettlebell Strict Press , light

10/10m Dual Kettlebell Bottoms Up Waiters Walk , light

:10 second Ring Support Hold + :10 second bottom of Dip Hold

Strength

Bench Press

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

3 reps

Starting @ 75% of your 1rm Bench Press and increasing the load each set aiming to establish a heavy triple for the day. A goal percentage would be to finish on 85% of your 1rm Bench Press.

"Ariel"

4 Rounds for Time

10 Power Snatch 43/30kg

5 Wall Walks

15/10 Strict Ring Dips

Rest 1:00 minute between sets

Goal: 2:00 minutes/round

Total Running Time: Sub 11:00 minutes

Time Cap: 15:00

Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Accessories

4 Rounds, For Quality:

6/6 Bird-Dog Rows

6/6 Single Arm Dumbbell Bench with Iso Extension Hold

20 Pike Shoulder Taps

Rest: 2 minutes between sets