30/5/23 Tuesday Workout of the Day

Warm Up:

3 For Quality

5 Inchworm Push-Ups

10 Alternating Down Dog Toe Taps

10 Alternating Deep Lunge Mountain Climbers

8/8 Pistol Box Step-Downs

10 secondRing Support Hold

Back Squat

Take 12:00 minutes to hit a 3RM Back Squat

Then Complete Drop Sets in Next 8 minutes

1 x 3 @ 90% of your 3rm from above

1 x 4 @ 85% of your 3rm from above

1 x 5 @ 80% of your 3rm from above

Rest as needed between sets

"Curie"

For Time

15 Strict Handstand Push-Ups

20 Goblet Alternating Step-Ups 20''

10 Strict Handstand Push-Ups

20 Goblet Alternating Step-Ups 20''

15 Ring Dips

20 Goblet Squats

10 Ring Dips

20 Goblet Squats

Load: 24/16kg

Time Domain: 7:00-11:00 minutes

Time Cap: 12:00 minutes

Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

Every 3:00 minutes, 5 Sets, Complete the following:

12-12-10-10-8 Hollow Body Dual Kettlebell Floor Press

8/8Bulgarian Split Squats