24/5/23 Wednesday Workout of the Day

Warm-Up

For Quality:

2:00 minute Machine (Easy/Moderate pace)

10 Inchworm Push-Ups

2:00 minute Machine (Easy/Moderate pace)

20 Banded Good Mornings

2:00 minute Machine (Easy/Moderate pace)

30 Alternating Lunges

Strength

Heavy Deadlift

Every 3:00 minutes, 4 Sets

2 Reps @ 90%

2 Reps @ 90%

2 Reps @ 90%

2 Reps @ 90%

Percentages are based on your 1rm Deadlift

"Kashmir"

2 Rounds, For Time:

25/20 Calorie Row

30 Alternating Dumbbell Snatches 22.5/15kg

20/14 Calorie Echo Bike

50ft Dual Kettlebell Front Rack Walking Lunges 24/16kg

Time Domain: 9:00-13:00

Time Cap: 15 minutes

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

4 Sets, For Quality:

:20/20 Second Star Plank

:40 second Weighted Sorenson Hold

15/15Poliquin Step-Ups