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28/08/23 Monday Workout of the Day

Warm Up: 10:00 minutes

2 Sets, For Quality:

2 Barbell Kang Squats, 20/15kg

2 Ring Rows


45:00 minute window to complete

PRVN Total:

1-rep max Power Clean

1-rep max Weighted Pull-Up

3-rep max Bench Press

5-rep max Back Squat


Score: Total Combined KG's


Recovery / Mobility Protocol

1:00 minute Updog Pose

1:00 / 1:00 minute Single Leg Forward Fold

1:00 / 1:00 minuteScorpion Stretch


Optional Accessories

4-5 Sets, For Quality

5 Straight Bar Dips 33x1 Tempo

Rest as needed between sets

Load: Choice



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