30/08/24 Friday Workout of the Day

Warm-Up

For Quality

3:00 Row (:30 ez/:20 mod/:10 hrd)

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2 Sets

:30 Elevated Prayer Stretch

:30 Alternating Scorpions

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2 Sets

10 Glute Bridge Banded Pull Apart Rows

10 Scapular Push-Ups

10 Alternating Single Arm Kettlebell Deadlifts

10/8 Calorie Row, Building to Pace

“Bicerin"

For Time:

Every 4:00 x 5 Sets

12 Dumbbell Bench Press

18 American Kettlebell Swings

24/18 Calorie Row

Dumbbells: 22.5/15kg

Kettlebell: 24/16kg

Goal: 2:30-3:15/set

Time Cap: 3:30/set

Stimulus: Upper Body Interference / Muscular Stamina

RPE: 8/10

Rx+: 

Dumbbells:32/22.5kg

Kettlebell: 32/24kg

Level 2:

22/17 Calorie Row

Dumbbells: 15/12.5kg

Kettlebell: 20/12kg

Level 1:

18/14 Calorie Row

Dumbbells: 12.5/10kg

Kettlebell: 16/8kg

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories 

For Quality

3 Supersets

10-12 Ring Push-Ups*

16-20 Dual Kettlebell Alternating Gorilla Row

Rest as needed b/t sets

20x1 Tempo For Both Movements

Feet Elevated Ring Push-Ups if possible to increase the challenge

Tempo [A][B][C][D]

A = Eccentric

B = Position or change of direction between Eccentric And Concentric

C = Concentric

D = Position or change of direction between Concentric and Eccentric

Eccentric = Muscle Lengthening Under Tension

Concentric = Muscle Shortening Under Tension