top of page

09/04/24 New Start

Warm-Up:

2-3 Sets, For Quality

2 Wall step up


Strength

Bench Press

Every 3:00 minutes, 5 Sets

3 Reps @ moderate

3 Reps @ moderate

2 Reps @ moderate-Heavy

2 Reps @ moderate-Heavy

1 Rep @ Heavy


Conditioning

"Memento"


14:00 minute AMRAP

2,000m Row Buy-In

-directly into-

10-20-30... Alternating DB Snatch, 10/7.5kg

15 Box Burpee step up


Score: Total Reps after Buy-In


PRVN Recovery #6

1:00/1:00 Couch Stretch

1:00 Child's Pose


 
 
 

Recent Posts

See All
19/11/25 Wednesday Workout of the Day

Warm-Up Flow General Prep 2-3 Sets: For Quality 200m Run or Bike 10-15   Glute Bridge Banded Pull Aparts 10   Deep Lunge Mountain Climbers :15 Dead Hang + :15 Active Hang From Pull-Up Bar 8/8   Dual K

 
 
 
20/11/25 Thursday Workout of the Day

Warm-Up Flow Mobility Prep and Activation :30/:30   Active Pigeon Stretch :30/:30   Quadruped Adductor Rock Backs :30   Behind the Neck Elbow Punch Throughs General Movement Prep 2 Sets: For Quality 8

 
 
 
17/11/25 Monday Workout of the Day

Warm-Up Flow 1:30 Bike - 2 Sets 8 Scapular Pull-Ups 6/6 Single Arm Ring Rows :20:20 Side Plank 6/6 Single Arm Kettlebell Clean 10 Air Squats Rope Climb Skill Practice + Build to working loads for the

 
 
 

Comments


Post: Blog2_Post
  • Facebook
  • Instagram

©2021 by Rising Sun Fitness.

bottom of page