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25/11/24 Monday Workout of the Day

Warm-Up:

2 Sets, For Quality

1:00 minute Machine Choice

10/10 Single Leg Glute Bridges


Strength


Every 3:00 x 4 Sets

5 Bench Press


Starting @ 65-70% and Building to a New 5RM.


"Santeria"


12:00 AMRAP

3-6-9-12... Strict Pull-Ups

6-12-18-24…Push-Ups

6 Shuttle Runs, 7.5m/7.5m Down & Back = 1


Goal: 6-8 Rounds

Score: Rounds & Reps

Stimulus: Bodyweight Conditioning

RPE: 8/10


Rx+: 


12:00 AMRAP

3-6-9-12... Strict Chest to Bar Pull-Ups

6-12-18-24…Parallette Deficit Push-Ups

6 Shuttle Runs, 7.5m/7.5m Down & Back = 1


Level 1:


12:00 AMRAP

2-4-6-8-10... Banded Strict Pull-Ups

4-8-12-16-20.. Elevated Push-Ups

6 Shuttle Runs, 7.5m/7.5m Down & Back = 1


Level 2:


12:00 AMRAP

2-4-6-8-10... Strict Pull-Ups

4-8-12-16-20…Push-Ups

6 Shuttle Runs, 7.5m/7.5m Down & Back = 1


PRVN Recovery #2


Optional Accessories

For Quality

3-4 Sets

 
 
 

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