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21/4/23 Friday Workout of the Day

Warm Up

Cardio Tabata Mash-Up

4 Rounds

:20 second cardio #1

:10 second rest

:20 second cardio #2

:10 second rest

:20 second cardio #3

:10 second rest

*cardio = any monostructural implement


then complete:


2 Sets - For Quality:

20/20 Second Pigeon Stretch

10 Bird Dogs

15 GHD Hip Extensions / 30sec Superman hold


Strength: Deadstop Deadlift

Every 3:00 minutes, 5 Sets

5 Reps @ 75%

5 Reps @ 75%

4 Reps @ 80%

3 Reps @ 82%+

3 Reps @ 82-85%


Metcon (15min Cap)

"Nottingham Forest"

2:15 minutes On : 45 seconds Rest

12/9 Cal Echo Bike

12 Chest to Bar Pull Ups

9 Deadlifts 125/85kg

Max Burpee Pull-Ups

Repeat this until you accumulate 30 Burpee Pull-Ups


Recovery

1:00/1:00 Couch Stretch

1:00 Childs Pose


Bodybuilding Finisher (Pulling Focus)

3 Sets, For Quality

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