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04/08/23 Friday Workout of the Day

Warm-Up: 8:00 minutes

2-3 Sets

1:00 Echo Bike


Strength

Deadlift

Every 4:00 minutes, 4 Sets

Sets 1-2

2 Reps

Rest 30 seconds

2 Rep

Rest 30 seconds

1 Rep

@ 85% across


Sets 3-4

1 Rep

Rest 30 seconds

1 Rep

Rest 30 seconds

1 Rep

@ 90% across


“Tiana”

For Time

60/45 Calorie Echo Bike

30 Deadlifts 70/48kg

30 Bar Muscle-Ups/60 Pull-Up/60 Ring Row


Time Domain: 9:00-13:00 minutes

Time Cap: 14:00 minutes


Recovery #7

1:00/1:00pigeon pose


Optional Accessories

3 Sets, For Quality:

Rest as needed between sets


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