04/03/24 Monday Workout of the Day

Warm-Up

3 Sets, For Quality

Jump Rope (R1: 30 Single Unders, R2: 30 Running Single Unders, R3: 30 Double Unders)

10/10 Banded Pallof Press

10/10 Staggered Stance Single KB Deadlift

5 Burpee Broad Jumps for Distance

Strength

Deadlift

Every 3:00 minutes, 5 Sets 

Set 1: 5 Reps @ 70%

Set 2: 3 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 2 Reps @ 85%

Set 5: 5RM

Conditioning

“Marcus Brody”

6 Rounds

6 Dumbbell Burpee Power Cleans

36 Double Unders 

Directly into

4 Rounds

12 Dual Dumbbell Deadlift

12 Lateral Burpees Over Dumbbells

Dumbbell Load: 22.5/15kg

Time Domain: 11:00-15:00 

Time Cap: 16:00 minutes

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories 

3 Sets, For Quality

:30/:30 second Side Plank

15 Weighted Hip Extensions

100m Sandbag Carry