04/03/26 Wednesday Workout of the Day

Warm-Up Flow

General Prep

2 Sets

1:00 Row / 1:00 Echo (Alt Sets)

8 Inchworm Push-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Strict Press

:10/:10 Single Arm Overhead Hold

Specific Barbell Prep and Loading (From Rig)

3 Barbell Strict Press + 5 Barbell Push Press (Empty)

2 Barbell Strict Press + 4 Barbell Push Press (40-50%)

2 Barbell Strict Press + 4 Barbell Push Press (50-60%)

2 Barbell Strict Press + 4 Barbell Push Press (65%+)

*After last 2-3 Sets, hit 7.5/7.5m Single Arm Overhead Carries

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Then Load to Working Weights on the Barbell

Strength + Stability

Strict Press + Push Press

Every 2:30 x 5 Sets

3 Strict Press + 5 Push Press

15/15m Single Arm Overhead Carry

Barbell: @ 70-75% of 1RM Strict Press

Single Arm Overhead Carry: @ Choice Loading for unbroken 50ft (15m) segments / arm

Conditioning

"True Gallop"

For Time:

Every 4:00 x 4 Sets

20/15 Calorie Row

20/15 Calorie Echo Bike

Score = Average Time / Set

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 2:00–3:00 / set

RPE: 8.5/10

Stimulus: Lactate Threshold Pacing

Primary Objective: Maintain consistent paces on each set

Secondary Objective: Look for descending splits slightly that allow of

RX+:

For Time:

Every 4:00 x 4 Sets

25/20 Calorie Row

25/18 Calorie Echo Bike

Level 2:

For Time:

Every 4:00 x 4 Sets

18/14 Calorie Row

18/13 Calorie Echo Bike

Level 1:

For Time:

Every 4:00 x 4 Sets

15/12 Calorie Row

15/11 Calorie Echo Bike

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

3 Sets: For Quality

10/each Banded Y-T-Ws

:30 Nose to Wall Handstand Hold