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04/09/23 Monday Workout of the Day

Warm-Up

9 minute EMOM, Alternating each minute:

Minute 1: 45 Second Machine of Choice (Easy pace)

Minute 4: 20 Air Squats + :20 second Hollow Hold


Strength : 20:00 minute Running Clock

Every 2:00 minutes, 4 Sets

Bench Press

Set 1: 5 Reps @ 75%

Set 2: 5 Reps @ 80%

Set 3: 5 Reps @ 85%

Set 4: 5 Reps @ 85%

Percentage is based on your 3rm Bench Press


Part B)

Swole Cycle Week 2/10

Take 5:00 minutes to Warm-Up to Weight

Back Squat

1 Set of 20 reps @ 55%


"Push Pop"

8:00 minute AMRAP

2 Back Squats @ 140/90kg

4 2Dumbbell Deficit Push-Up 22.5/15kg

6 Dual Dumbbell Burpee Step-Ups 24/20”

:10 second L-Sit


Recovery / Mobility Protocol

1:00/1:00 minute Elevated Pigeon Stretch

1:00/1:00 minuteScorpion Stretch


Optional Accessories

4 Sets, For Quality

6 Slow Tempo Straight Bar Dips (4242 Tempo)

16 V-Ups


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