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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


Optional Accessories

4 Sets, For Quality:

:40 second Weighted Sorenson Hold

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