19/11/24 Tuesday Workout of the Day

Warm-Up

400m Run

-then-

:45/:45 PVC Front Rack Stretch

:45 Child's Pose

10/10/10 Prone I/Y/T

-then-

For Quality:

10:00 AMRAP

5/5 Hang Dumbbell Snatch, Light

5 Yoga Push Ups

:15 second Wall Lean March

:10 Handstand Hold + 2/2 Shoulder Taps

"Sid, Lord of the Flame"

For Time:

8 Rounds

15 Alt. Dumbbell Snatch

3 Wall Walk/8 Strict Handstand Push Ups

-into-

1200m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell: 22.5/16kg

Goal: 15:00-20:00

Time Cap: 22:00

Score: Time

RPE: 8/10

To be clear on the flow, round 1 will be 15 dumbbell snatch and 3 wall walks. Round 2 will be 15 dumbbell snatch and 8 strict handstand push-ups. Repeat this flow for 8 rounds total before leaving for the 1200m run. Start each set of Dumbbell Snatches with the opposite hand to ensure that you keep the amount even between arms.

Level 1:

For Time:

8 Rounds

12 Alt. Dumbbell Snatch

2 Wall Walk/10 Strict Press

-into-

800m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete Push Press

Dumbbell: 14/9kg

Barbell: 20/15kg

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories

For Quality:

3 Sets

30 second Wall Supported Handstand Hold

8-10 Dual Dumbbell Cuban Rotations

12-15 Plated Seated Calf Raises