28/09/23 Thursday Workout of the Day

Warm-Up

8:00 minutes for Quality

10 Alternating Bird-Dogs

8/8 Quadruped Thoracic Rotations

8 Walking Inchworm Push-Ups

20 Glute Bridges

:20 / :20 second Single Leg Glute Bridge Pause

:20 secondExtended Reverse Plank Bridge

Deadlift

Every 2:00 minutes, 10 Sets Alternating Stations

Station 1: Bench Press

Station 2: Deadlift

Bench Press

2 Reps @ 90%+

3 Reps @ 87%

4 Reps @ 83%

5 Reps @ 78%

6 Reps @ 73%

Deadlift

6 Reps @ 73%

5 reps @ 78%

4 Reps @ 83%

3 Reps @ 87%

2 Reps @ 90%+

"Clever girl"

6:00 minute AMRAP

3-6-9-12-15-18...

American Kettlebell Swings 32/24kg

Burpees

Recovery / Mobility Protocol

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon

Optional Accessories

3 Sets, For Quality

8-10 Glute Ham Raises

:30 second Sorenson Hold

Rest 1:00 minutes

10 Feet Elevated Parallete Push-Ups

:15/:15 Kettlebell Side Star Plank

Rest 1:00 minute