29/11/23 Wednesday Workout of the Day

Warm-Up

10:00, For Quality

10 Scapular Push-Ups

2 Wall Walks + 10 second Nose to Wall Hold

8/8 Single Arm DB Upright Rows

8 Dual DB Bicep Curl to Arnold Press

20Plank Shoulder Taps

Strength

Tempo Bench Press

Take 10:00 minutes to work up to a 5RM

(Tempo: 3x1x1)

Conditioning:

"Bait"

4 Rounds, For Time

15m Handstand Walk

12 Dual Dumbbell Thrusters @ 22.5/15kg

9/7 Strict Pull-Ups

Rest 1:00 minute between rounds

Score: Total Time

Goal: 13:00-15:00 minutes

Time Cap: 16:00 minutes

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5Side Lying Thoracic Rotations

Optional Accessories

5 Sets, For Load:

8/8 Dual Dumbbell Bulgarian Split Squats

10 DB Pull-Overs

-Max Freestanding or Wall Supported Handstand Hold

Rest as needed between sets

Select a weight on both movements that allow you to go unbroken and maintain quality.