24/09/24 Tuesday Workout of the Day

Warm-Up

2 Sets, For Quality

30 second Jump Rope Practice

5/5 Pendulum Lunges

10 Scapular Pull-Ups

5 Strict Knee to Chest

10 Alternating V-Ups

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Specific

4 Sets, (6:00 minutes)

3 Back Squats

+

3 Goblet Squats

*Building loads on both

Strength

For Load:

Every 3:00 x 4 Sets

5 Back Squats @ 75-80%

Rest 15-30 seconds

4-6 Speed Goblet Squats

*Rest 3-4:00 b/t sets

"Stella McCartney"

14:00 AMRAP

7/7 Single Kettlebell Front Rack Reverse Lunge

14 Toes to Bar

28 Double Unders

Kettlebell Load: 24/16kg

Goal: 4-6 Rounds 

Score: Rounds & Reps

RPE: 7/10

Level 1:

14:00 AMRAP

7/7 Goblet Reverse Lunge

14 Strict Knee Raises

56 Single Unders

Kettlebell Load: 16/8kg

Rx+: 

14:00 AMRAP

7/7 Single Kettlebell Front Rack Reverse Lunge

14 Toes to Bar

28 Double Unders

Kettlebell Load:32/24kg

Level 2:

14:00 AMRAP

7/7 Single Kettlebell Front Rack Reverse Lunge

14 Alt Toe to Bar

28 Double Unders

Kettlebell Load: 20/12kg

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

For Quality:

10:00 EMOM

Minute 1 - 6/6 Single Leg Crossbody Romanian Deadlift

Minute 2 - 12 Tall Kneeling Straight Arm Banded Lat Pull-Downs