04/01/25 Saturday Workout of the Day

Warm-Up

2:00 Cardio Choice

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3 Sets, For Quality

15 Banded Good Mornings 

10 Alternating Box Step-Ups/Squat Jumps 

5/5 Pistol Box Step-Downs /Bench Pistol Squats

10/10 Single Leg Foot Elevated Glute Bridge

5/5 Single Arm Ring Rows w/Rotation/5 Push Ups

"Triple Mushroom"

For Time:

4 Rounds

28 Deadlifts

28 Dual Dumbbell Box Step Ups

28 Burpee

Barbell: 102/70.5kg

Dumbbells: 22.5/15kg

Box: 24in/20in

Can Sub: Kettlebells for Dumbbells if necessary

Goal: 22:00-26:00 

Time Cap: 35:00 

Score: Time

Stimulus: Posterior Chain and Pulling

RPE: 8/10

"Triple Mushroom"(no equipment)

For Time:

6 Rounds

28 V Sit-Ups

28 Squat Jumps

28 Burpee

Goal: 22:00-26:00 

Time Cap: 35:00 

Score: Time

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold