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13/09/23 Wednesday Workout of the Day

Warm-Up:

2 Sets, For Quality

3:00 minutes On : 1:00 minute Off

10/7 Calorie Row

10 Barbell Good Mornings, 20/15kg

*In remaining time, accumulate


Strength

Every 2:00 minutes, 4 Sets

Barbell Back Rack Reverse Lunge

12 Alternating Reps (6/leg)

10 Alternating Reps (5/leg

8 Alternating Reps (4/leg)

6 Alternating Reps (3/leg


*Start @ 100% of your 10RM / Leg and increase weight by feel today.


Skill Work

10:00 - 15:00 minutes


"Dream House"

14:00 minute AMRAP

2/1 Legless Rope Climb/2 Rope Climbs/2 Pull to Stands

4 Deadlifts 140/95kg

8 Pistols


Recovery / Mobility Protocol

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minuteScorpion Stretch


Optional Accessories

4 Sets, for Quality

:15/ :15 Star Plank

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