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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


Optional Accessories

3 Sets, For Quality


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