09/04/24 Tuesday Workout of the Day

Warm-Up:

2-3 Sets, For Quality

1:00 Row (15sec Arms Only, 15sec Body + Arms, 15sec Legs and Body, 15 sec Full Stroke)

6/6 Half Kneeling KB Windmill

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Single Arm Ring Rows

10 Ring V-Outs

Strength

Bench Press

Every 3:00 minutes, 5 Sets

3 Reps @ 80-85%

3 Reps @ 80-85%

2 Reps @ 85%+

2 Reps @ 85%+

1 Rep @ 90%+ 

Percentage is based on your 1-rep max Bench Press

Conditioning

"Memento"

14:00 minute AMRAP

2,000m Row Buy-In

-directly into-

10-20-30... Alternating DB Snatch, 32/22.5kg

15 Burpee Box Jump Overs, 24''/20''

Score: Total Reps after Buy-In

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Child's Pose

Optional Accessory Work

4 Sets, For Quality:

:15/:15 second Single Leg Romanian Deadlift Hold

8-10 Dumbbell Tate Press

15 Weighted Hip Extensions

Banded Tricep 21s 

* 7 reps at the top half of range of motion - 7 reps at the bottom half of range of motion - 7 reps full range of motion.

Rest as needed between sets.