25/11/24 Monday Workout of the Day

Warm-Up:

2 Sets, For Quality

1:00 minute Machine Choice

10 Bird-Dogs

20 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

15 Banded Pull Aparts

15 Banded Face Pulls

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

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

For Quality

3-4 Sets

10-12 Barbell Skull Crushers

10-12 Glute Bridge Dumbbell Pull-Over

15/15m Mixed Rack + Overhead Kettlebell Carry