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28/6/23 Wednesday Workout of the Day

Warm-Up

2-3 Sets, For Quality

:30 second Jump Rope Practice


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


Optional Accessories

Every 3:00, 4 Sets

30m Sandbag Bear Hug Carry / Deadball

Notes: Go as heavy as you can remain unbroken


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