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12/12/23 Tuesday workout of the day

Warm-Up

3 Sets, For Quality

10 Hollow Rocks


Strength

10:00 minute EMOM, Alternating Each minute:

Minute 1: 6 Back Squats

Minute 2: 4 Front Squats

All sets are to be performed on 70% of your 1rm Front Squat


"A clash of kings"

3 Rounds, For Time:

30 Wall Balls @ (9/6kg)

20 V-Ups

10 Deadlifts @ (100/70kg)


Goal: 9:00-12:00 minutes

Time Cap: 15:00 minutes



PRVN Recovery #6

1:00/1:00 Couch Stretch

1:00 Childs Pose


Optional Accessory Work

4 Sets, For Quality

:15/:15 second Copenhagen Plank

:15/:15 second Star Plank


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