20/09/24 Friday Workout of the Day

Warm-Up

2-3 Sets, For Quality

1:00 Row (:30 ez/:20 mod/:10 hard)

6/6 Dumbbell Windmills

4/4 Single Arm Dumbbell Push-Up Renegade Row

2/2 Single Arm Devils Press

10-15 Glute Bridge Banded Pull-Aparts

Strength

Bench Press

Every 3:00 x 4 Sets

3 Reps @ 80%

Rest 30 seconds 

5 Reps @ 70%

"King of Pride Rock"

2-2-2-3 Intervals

20/16 Calorie Row

-Max Devils Press

- Rest 1:00 b/t sets -

Continue until 40 Reps

Dumbbells: 2x22.5/15kg

Goal: 10:00-12:00

Score: Running Time

RPE: 9/10

*first 3 intervals 2min last interval 3min

Rx+: 

2-2-2-3 Intervals

20/16 Calorie Row

-Max Devils Press

- Rest 1:00 b/t sets -

Continue until 55 Reps

Dumbbells: 2x22.5/15kg

Level 2:

2-2-2-3 Intervals

18/15 Calorie Row

-Max Devils Press

- Rest 1:00 b/t sets -

Continue until 40 Reps

Dumbbells: 2x15/12.5kg

Level 1:

2-2-2-3 Intervals

15/12 Calorie Row

-Max Single Arm Devils Press

- Rest 1:00 b/t sets -

Continue until 40 Reps

Dumbbells: 1x 12.5/7.5kg

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories 

3-4 Sets, For Quality 

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Arm Dumbbell Tricep Kick Backs