23/3/23 Thursday Workout of the Day

Warm Up

2-3 Sets, For Quality:

1:00 Cardio Choice

5 Inch Worm Push-Ups

10 Dual Dumbbell Deadlifts, Light Load

10 Dual Dumbbell Push Press, Moderate Load

:20 Glute Bridge

10Alternating Bird-Dogs

Strength: Deadlift

Take 15:00 to Establish a 3RM

METCON

"Kraglin"

12:00 EMOM

min 1: 8 Deadlifts @ 65% of Established 3RM

min 2: 8 Box Jumps 30/24''

min 3: Max Strict Handstand Push-Ups

min 4: Rest

Recovery

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00Saddle Pose

Optional Accessories

5 Sets, For Quality:

5/5 SA KB Push Press , heavy

10 Barbell Bent Over Row, moderate

10 Weighted Ghd Hip Extensions