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23/10/23 Monday Workout of the Day

Warm-Up:

2 Sets, For Quality: 8:00 Cap

5 Barbell Kang Squats, 20/15kg

8 Strict Knees to Chest


Strength Test

Take 10 minutes to Establish

20RM Back Squat


Conditioning

"Safe House"

21:00 minute AMRAP

14 Toe to Bar

14 Burpee

14 Wall Balls 9/6kg

42 Double Unders


PRVN Recovery #1


Optional Accessories

Part A)

3 Sets, For Quality

10 Weighted Ring Rows, For Load

Rest no more than 2:00 b/s


Part B)

3 Sets, For Quality

10/10 Single Arm Dumbbell Row, heavy

15 V-Ups

Rest no more than 2:00 b/s


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