03/06/24 Monday Workout of the Day

Warm-Up:

Prehab Mobility Work

2 Sets, For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

40 seconds Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

Specific Warm-Up

6:00 minutes, For Quality

10 Alternating Lateral Lunges

20 Bear Plank Shoulder Taps

5 Pike Push-Ups

20 second Glute Bridges

Strength

Every 3:00 minutes, 5 Sets

3 Back Squats @ 80%+ 

+

3/3 Bulgarian Split Squat Jumps

"Lightning"

4 Rounds for Time

10 Handstand Push-Ups

25 Air Squats

7.5/7.5m Dual Dumbbell Farmers Walking Lunges 22.5/15kg

Time Cap: 12:00

Rx+: 

4 Rounds for Time

10 Strict Handstand Push-Ups

20 Alternating Pistols

10 Dual Dumbbell Front Squats 32/22.5kg

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 Completion

4 Sets

8/8 Single Arm Dumbbell Z-Press

30/30 sec Split Squat Loaded Iso Hold

30 sec Wall Facing Handstand Hold