28/6/23 Wednesday Workout of the Day

Warm-Up

2-3 Sets, For Quality

:30 second Jump Rope Practice

6/6 DB Single Leg Crossbody RDL 3111 Tempo

5/5 DB Lateral Lunge

8 DB Curl to Arnold Press

20 Bear Plank Shoulder Taps

Strength Superset: Deadlift + Bench Press

Every 3:00 minutes, 5 Sets

Deadlift x 2.2.1 @ 80%+

+

Bench Press x 5 @ 75%+

"A Thundering"

Every 2:00 minutes, 6 Sets, Alternating Stations (3/each)

Station 1: 50 Double Unders + 5 Wall Walks

Station 2: 20 Russian Kettlebell Swings 32/24kg + 15/10 Ring Push-Ups *at parallel

Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00Saddle Pose

Optional Accessories

Every 3:00, 4 Sets

:30sec Weighted Sorenson Hold

15 Reverse Hyperextensions

30m Sandbag Bear Hug Carry / Deadball

Notes: Go as heavy as you can remain unbroken