03/05/23 Wednesday Workout of the Day

Warm-Up

2-3 Sets, For Quality

8/8 Single KB Staggered Stance RDL

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

Strength

Take 10:00 minutes

Build to a Heavy 5 rep Back Squat

then complete:

Every 2:30 minutes, 3 Sets

3 Sets

5 Back Squats @ 80% + 3 Broad Jumps for Max Distance

"Where are the Turtles?"

3 Rounds for Time

30 Wall Balls 9/6kg

20 Push-Ups

10 Box Jumps 30/24''

Time Domain: 6:00-9:00 minutes

Time Cap: 11:00

Recovery

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 Accessories

5 Sets, For Quality

10 Dumbbell Bench Press, moderate

15 Barbell Hip Thrust , moderate

:20/:20 Star Plank