03/04/23 Monday Workout of the Day

Warm Up:

12 minute EMOM, alternate each minute:

Min 1: Cardio Choice

Min 2: 30m Dual Kettlebell Front Rack Carry + 30m Kettlebell Crossbody High/Low Carry

Min 3: 12 Dual KB Sumo Deadlift, light/moderate load

Min 4: 20-30sec Wall Facing Handstand Hold

Strength Superset

Every 3:00 for 15:00

5 Sumo Deadlifts @ 65-70%

5-7 Wall Facing Handstand Push-Ups

METCON

"Madison"

12:00 EMOM

min 1: 15 DB Thrusters 15/12.5kg

min 2: 15 GHD Sit-Ups

min 3: 15 American KBS 24/16kg

Recovery

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00Updog Pose

Optional Accessories

3 Sets, For Quality

10/10 Front Rack Bulgarian Split Squat

16 Seesaw DB Z-Press (8/8)