13/03/24 Wednesday Workout of the Day

Warm-Up:

3 Sets, For Quality

10/10 Standing Pallof Press

20 Bear Plank Shoulder Taps

10 Medball Cleans

5 Hollow to Arch Rolls

Strength

Bench Press

Every 2:00 minutes, 5 Sets

1 x 5 @ 72%

1 x 5 @ 75%

1 x 4 @ 77%

1 x 4 @ 80%

1 x 3 @ 82%

Percentage is based on your 1-rep max Bench Press

Conditioning

"Breaking Dawn"

[For Time]

21-15-9

Toe to Bar

Shoulder to Overhead 50/35kg

Wall Balls 9/6kg

Rest 2:00 minutes

15-12-9

Toe to Bar

Shoulder to Overhead 60/45kg

Wall Balls 9/6kg

Score = Total Time including rest

Time Domain: 13:00-18:00 minutes

Time Cap: 18:00 minutes

PRVN 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

5/5 Side Lying Thoracic Rotations

Optional Accessories

3-4 Sets, For Quality

30m Kettlebell Farmers Walk @ Challenging Load

5 Strict Ring Dips @ 31x1 Tempo

30 second Ring Row Hold

8-10 Ring Tricep Skull Crusher 20X1

Rest as needed