02/04/24 Tuesday Workout of the Day

Warm-Up:

3 Sets, For Quality

1:00 minute Cardio Choice

10 Alternating Cossack Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows 2020 Tempo

:20/:20 second Single Leg Glute Bridge Hold

Conditioning

"Orpington"

6 Sets

3:00 minute AMRAP

*Strict Pull-Ups

15m Dual Dumbbell Front Rack Walking Lunges 22.5/15kg

-Max Calorie Machine (Alternate Echo / Row)

Rest 1:30 between sets

Strict Pull-Ups

Round 1: 18/12

Round 2: 15/10

Round 3: 12/8

Round 4: 9/6

Round 5: 6/4

Round 6: 3/2

RX+

6 Sets

3:00 minute AMRAP

*Strict Pull-Ups

15m Dual Dumbbell Front Rack Walking Lunges 32/22.5kg

-Max Calorie Machine (Alternate Echo / Row)

Rest 1:30 between sets

Strict Pull-Ups

Round 1: 21/18

Round 2: 18/15

Round 3: 15/12

Round 4: 12/9

Round 5: 9/6

Round 6: 6/3

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessory Work

3 Sets, For Quality

10/10 Dual Dumbbell Staggered Stance Romanian Deadlift 

10/10 Single Arm Dumbbell Row 

10 Slider Hamstring Curls (30X1 Tempo)

10 Dumbbell Zottman Curls