04/06/24 Tuesday Workout of the Day

Warm-Up:

3 Sets, Each Station (9:00 minutes Total)

30 sec Stations

15 sec Transition

Station 1: Machine of Choice

Station 2: Alternating Dead-Bug Heel Taps

Station 3: Alternating Bird Dogs

Station 4: 5 Tall Muscle Cleans + 6 Behind the Neck Elbow Punch Throughs + 5 Hang Power Cleans

Weightlifting

Every 2:00 minutes, 6 Sets

3 Hang Power Cleans

"Tow-Mater"

For Reps:

3 Rounds

Minute 1 - Calorie Row

Minute 2 - Power Cleans

Minute 3 - GHD Sit-Ups

Minute 4 - Calorie Echo Bike

Minute 5 - Rest

Barbell: 43/30kg

Score: Total Repetitions

Goal: 200/170 Reps

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories

For Completion:

4 Sets

:30/:30 Standing Paloff Hold

12 Barbell Hip Thrusts, Moderate Load

8/8 Cossack Squats, Light Load

12 Barbell Good Mornings, Light Load