30/07/24 Tuesday Workout of the Day

Warm-Up:

3 Sets, for Quality

10/7 Calorie Echo Bike, Building to Pace

10m Quadruped Crawl Slow Deliberate

6/6 Kettlebell Windmills

8/8 Side Lying Dumbbell External Rotation 30X0

:30 Extended Reverse Plank Bridge

then....

:60/:60 Shoulder Cars

"Never Retreat, Never Surrender"

For Reps:

4 Sets

4:00 On/2:00 Off

6 Strict Handstand Push Ups

8 Sumo Deadlift High Pull

10/7 Echo Bike

*Pick up where you left off each interval.

Barbell: 43/30kg

Goal: 10+ Rounds

Score = Total Rounds + Reps

RPE: 7/10

RX+:

For Reps:

4 Rounds

4:00 On/2:00 Off

6 Strict Deficit Handstand Push Ups

8 Dual Russian Kettlebell Swings

10/7 Echo Bike

Kettlebells: 2x 32/24kg

Deficit: 3in/1.5in

PRVN Reset

4 Sets, For Quality

:30 Wrist Flexor Extensions, Palms Down

:60 Kneeling Forearm Stretch

:30 Wrist Flexor Curls, Palms Up

10/10 Dumbbell Side Lying External Rotations

Optional Accessories

For Quality:

5 Supersets

:15 Chin Over Bar Hold, Add Weight If Able

8 Pendlay Rows

-rest 1:00-

:15 Bottom of Ring Push Up Hold

12 Ring Push Ups

-rest 1:00-