03/01/25 Friday Workout of the Day

Warm-Up

2:00 Cardio Choice

-

:30/:30 Quadruped Adductor Hip Rock 

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

2 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Russian Kettlebell Swings/Push-Ups

10 Goblet Squats/Squats

Strength / Weightlifting

Every 2:00 x 5 Sets

5 Back Squats

Set 1: @ 70%

Set 2: @ 75%

Set 3: @ 75%

Set 4: @ 80%

Set 5: @ 80%

The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on our final set of 5, but this should start to get challenging based on the loading and volume.

No Equipment

Every 2:00 x 5 Sets

3/3 Turkish Get Ups

*use either a water bottle or just keep your hand up

"Blooper"

For Reps:

15:00 AMRAP

10 Wall Walk

30 Dual Dumbbell Squats

120 Double Unders

Dumbbells: 2x22.5/15kg

*You may hold the dumbbells on the shoulders however you see fit today.

Goal: 3-4 Rounds

Score: Rounds & Reps

Stimulus: Interference / Muscular Endurance

RPE: 8/10

"Blooper"(no equipment)

For Reps:

15:00 AMRAP

10 Wall Walk

30 Squats

120 Double Unders/200 Single Unders

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch