11/07/23 Tuesday Workout of the Day

Warm Up: 10:00 minute Clock

3:00 minute Machine of Choice (Easy pace)

into:

3 Sets, For Quality:

7 Inchworm Push-Ups

7/7 Single Leg Glute Bridges

7 Dual Dumbbell Sumo Deadlifts, Moderate / Heavy

7 Dual Dumbbell Strict Press, Light / Moderate

Strength Superset-Ish

3 Sets,

Every 30 seconds, 3 Rounds

1 Deadlift @ 85%

into...

Every 30 seconds, 3 Rounds

1 Strict Press @ 85%

Rest 90 seconds between sets

"Waiting..."

10:00 AMRAP

25 American Kettlebell Swings 24/16kg

25 Handstand Push-Ups

25 American Kettlebell Swings 24/16kg

25 Ring Dips

25 American Kettlebell Swings 24/16kg

25 Push-Ups

Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

For Quality: (Not For Time)

5 minutes AMRAPS

10 GHD Hip Extensions

*1 Wall Walk

*add an additional wall walk each round