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25/2/23 Saturday Workout of the Day

Warm-Up

3 Sets, For Quality:

1:00 Cardio Choice

- then -

4x 4/4

Select appropriate box height for you.


METCON

"Don't Push"

For Time

15 Dumbbell Bench Press

Farmers Carry Lunges (30m 4 x 7.5m)

Rest 1:00 minutes

15 Dumbbell Bench Press

Front Rack Lunges (30m 4 x 7.5m)

Rest 1:00 minute

15 Dumbbell Bench Press

Mixed Front Rack + Overhead Lunges (30m 4 x 7.5m)


Rest 2:00 minutes


10 Dumbbell Bench Press

Farmers Carry Lunges (22.5m 3 x 7.5m)

Rest 1:00 minutes

10 Dumbbell Bench Press

Front Rack Lunges (22.5m 3 x 7.5m)

Rest 1:00 minute

10 Dumbbell Bench Press

Mixed Front Rack + Overhead Lunges (22.5m 3 x 7.5m)

Load: 22.5/15kg


Time Domain: 15:00-20:00

Time Cap: 25:00


Core Finisher

8:00 for Quality

5 Hollow Roll to V-Up *over and back is 1 rep

10 Plank Hip Twists *over and back is 1 rep


Recovery #5


Optional Accessories

Alternate between the two movements with the following


8 Sets, alternating between the two stations with the following time format:

30 seconds On : 15 seconds Rest

Station 1: GHD Sorenson Hold


You will accumulate 4 sets on each station by the end



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