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03/01/24 Wednesday Workout of the Day

Warm-Up:

10:00 minutes, for Quality

1:00 Row (:30 ez, :20 mod, :10 Fast)

:30 second Deadbugs


Strength: Deadlift (TEST)

On a 12:00 minute Clock 

Establish a New 10RM


Conditioning

"Palmera"

18:00 minute AMRAP

1 Power Clean 90/60kg

3 Bar Facing Burpees

5 Wall Balls 9/6kg


Goal: 15+ Rounds


PRVN Recovery #3


Optional Accessories : Posterior Chain

10:00 minutes, For Quality

100ft (30m) Reverse Sled Drag

:20/:20 Second Side Star Plank

 
 
 

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