23/11/23 Thursday Workout of the Day

Warm-Up

3 Sets, For Quality

:30 Jump Rope Practice

15 Banded Goodmornings

20 Alternating Bird-Dogs

10/10Single KB B-Stance Deadlift

Strength

3030 Tempo Deadlift

3 x 10

Rest 3:00 minutes between sets

Starting @ 55% of your 1rm and increasing the load each set.

Conditioning

"Karma"

For Time

10-20-30-40-50

American KBS 24/16kg

50 Double Unders / 100 Single Unders to Start Each Set

Goal: 6:00-8:00 minutes

Time Cap: 12:00 minutes

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00Updog Pose

Optional Accessories

For Quality:

2 Sets

15m Dual KB Front Rack Carry

15 Dual DB Hammer Curls

15m Dual KB Front Rack Carry

15 Behind the Back Barbell Wrist Curls

15m Dual KB Front Rack Carry

-Max Dual KB Farmers Hold 32/24kg

Rest as needed between sets

Choice on Loads for Front Rack Carry