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20/02/24 Tuesday Workout of the Day

Warm-Up

2 Rounds 

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

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


Optional Accessory Work

3-4 Sets, For Quality

:15/:15 Second Single Arm Ring Plank

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