20/02/24 Tuesday Workout of the Day

Warm-Up

2 Rounds 

2:00 Cardio of choice (60sec ez, 40sec mod, 20sec hard)

15m/side SA Bottoms Up KB Carry 

10/side SL Glute Bridge Off Bench

8/side Quadruped Thoracic Rotations 

5 x (2 Push-Up + 4 Mountain climber lunges)

Strength Superset

15:00 minute EMOM, Alternating Movements

minute 1: Deadlift

minute 2: Push Press

minute 3: Rest

Deadlift

1 x 5 @ 70%

1 x 4 @ 75%

1 x 3 @ 80%

1 x 2 @ 85%

1 x 1 @ 90%

Push Press

1 x 5 @ 70%

1 x 4 @ 75%

1 x 3 @ 80%

1 x 2 @ 85%

1 x 1 @ 90%

Conditioning

“Kamek”

10:00 minute AMRAP

8 Handstand Push-Ups

14 Alternating Dumbbell Snatches 22.5/15kg

20/16 Calorie Row

Objective: Complete 4+ Rounds

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessory Work

3-4 Sets, For Quality

8-10 Glute Ham Raises

:40 second Weighted Sorenson Hold

:15/:15 Second Single Arm Ring Plank