05/09/23 Tuesday Workout of the Day

Warm Up

2 Sets, For Quality (8:00 minute Cap)

1:00 minute Bike or Run

10 Scapular Pull-Ups (1 sec pause on each contraction of the lats at the top)

10 Alternating Single Arm Russian Kettlebell Swings

5/5 Archer Ring Rows

20Plate Toe Taps

Strict Pull-Up Development: 10:00 minute Cap

Level 3 & 2:

8 x 30% of Max Unbroken Reps

Rest as minimally between sets to maintain unbroken reps

Level 1:

8 x 30% of Max Unbroken Reps

Complete with Green or Red Band

Rest as minimally between sets to maintain unbroken reps

"Skittles'"

3 Sets:

8:00 minute AMRAP

400m Run

30/21 Calorie Echo Bike

20 American Kettlebell Swings 24/16kg

10 Kipping Pull-Ups/15 Ring Row

Rest 2:00 minutes between sets

*Always start back at the 400m Run

Recovery / Mobility Protocol

1:00 minute Seated Chest Stretch

2:00 minute Saddle Pose

1:00 minute Seated Forward Fold

1:00 / 1:00 minuteCouch Stretch

Optional Accessories

4 Sets, For Quality

6-8 Barbell Cuban Press 40x1 Tempo

10/10Single Leg GHD Hip Extensions