08/03/23 Wednesday Workout of the Day

Warm Up:

2 Sets, For Quality:

1:00 Dead-Hang

5/5 Quadruped Thoracic Rotations

:45 of Glute Bridge Hold

-

into..

3 Sets

5 Dual KB Push Press

+

20m Dual KB OH Carry

Strength

Push Press:

Every 2:00 minutes, 5 sets, complete the following:

Sets 1: 5 reps @ 65%

Set 2: 4 reps @ 70%

Set 3: 3 reps @ 75%

Set 4: 3 reps @ 80%

Set 5: 3 Reps @ 85%

METCON (13min)

"Joia Beach"

3 Sets:

3:00 minutes AMRAP

15 Dumbbell Bench Presses 22.5/15kg

100m Farmers Carry with Dumbbells

Max Strict Pull-Ups in the Remaining Time

R: 2:00 b/s

Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon

Optional Accessories

4 Sets, For Quality:

100m Deadball carry

12 Incline Bench Chest Supported Dual DB Row