9/5/23 Tuesday Workout of the Day

Warm Up:

2 Sets, For Quality

15 Banded Goodmornings

10 Alt V-Ups

15 Banded Face Pulls

2 Wall Walks + 10 second Nose to Wall Handstand Hold

8/8 SA DB Hang Muscle Clean and Press

Strength

Part A) 8 minute EMOM

5 Banded Strict Press @ 40-45% (red bands)

Percentage today is based off of your 1 rep max Strict Press

(Rest 4:00 minutes between EMOM’s)

Part B) 8 minute EMOM

3 Banded Deadlift @ 50-55% (green bands)

Percentage today is based off of your 1 rep max Deadlift

Metcon

"Bad"

9:00 AMRAP

7 Strict Handstand Push-Ups

9 Dual Dumbbell Hang Clean and Jerk 22.5/16kg

16 GHD Sit-Ups

Recovery

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

Upper body / Forearms

4 Sets, For Quality:

100ft KB Farmer Carry, 32/24kg

8/8 Kettelbell Halos, light load

15 reps Finger Flexor Curl (red band)

Rest as needed between sets