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22/01/24 Monday Workout of the Day

Warm-Up

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)


Strength: Back Squats

Every 6:00 minutes for 18:00 minutes, Complete

5 reps

3 reps

1 rep


Percentages:

Set 1: 75-77-80%

Set 2: 77-80-82%

Set 3: 80-82-85%


Percentages are all based on your 1-rep max Back Squat.


Conditioning

"Hot Shots"

3 Rounds for Time 

12 Burpee Pull-Ups 

24 Wall Balls 9/6kg

48 Double Unders


Time Domain: 8:00-11:00 minutes


Time Cap: 15 minutes


PRVN Recovery #4

:30sec/:30sec KB Calf Smash


Optional Accessories

3 Sets, For Quality


 
 
 

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