23/01/24 Tuesday Workout of the Day

Warm-Up

2 Sets, For Quality:

5 Yoga Push-Ups

10/10 Single Arm Single Leg Romanian Deadlift

:10 Second Ring Support Hold + :10 Second Ring Dip Hold

10 Banded Glute Bridge Marches

5/5 Goblet Crossover Step-Ups

Strength: Bench Press

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 Bench Press

Conditioning

"Major League"

9 Min AMRAP

3-6-9-12-15... 

Handstand Push-Ups

Deadlifts, 100/70 kg

Step-Down Box Jumps 24/20''

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessory Work

15 minute EMOM, Alternating each minute:

Minute 1: 30-35 second Weighted Sorenson Hold

Minute 2: 25/25 Second Side Plank Hold

Minute 3: 15 V-Ups

Minute 4: Max Weighted Hanging Knee Raises, Moderate Load

Minute 5: Rest