17/3/23 Friday Workout of the Day

Warm Up

5 Sets, on any machine

40 Seconds Easy into 20 Seconds Hard

Once completed, please flow through the following

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2 Sets, For Quality

15 Banded Face pulls

10 Prone Swimmers

5/5 Dumbbell Windmills, Light Load

:10 Ring Support Hold

:10Bottom of Dip Hold

Strength: Bench Press

In 12 minutes, establish a Heavy 3 Rep Max

Once you have established this number, please complete:

2 Sets

3 reps @ 90%

*This percentage is based off of your 3 rep max achieved above

METCON (18min cap)

"Charlie"

For time:

4-6-8-10-8-6-4

Shuttle Runs

Devils Press 17.5/12.5kg

*2 Bar Muscle-Ups Each Round/ 5 C2B Pull up/ 7 Pull up or Ring Row

15m shuttle run is 1 rep

Recovery

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories

5 Sets, For Quality

5-7 Strict Chest to Bar

5-7Strict Tempo Stationary Bar Dips