04/10/23 Wednesday Workout of the Day

Warm-Up

2 Sets, For Quality (8:00 minute Cap)

1:00 minute Row (:30 ez, :20 Mod, :10 Hard)

10 Alternating Cossack Squats

10/10 Single Leg Glute Bridges

8/8 Bird Dogs w/Pause

:20 secondDead-Bugs

Strength

Back Rack Reverse Lunge

Every 2:00 minutes, 4 Sets

5 Reps/Leg

Perform all 5 reps on one leg, then all 5 reps on the other leg

starting @ 100% of your 10RM and increasing load to a max for the day

Conditioning

"Swing"

21/17 Cal Row

15m Dual Dumbbell Farmers Lunge

15/12 Cal Row

15m Dual Dumbbell Front Rack Lunge

9/7 Cal Row

15m Mixed Rack + Overhead Walking Lunge

Rest 2:30 minutes

21/15 Cal Bike

15m Dual Dumbbell Farmers Lunge

15/11 Cal Bike

15m Dual Dumbbell Front Rack Lunge

9/7 Cal Bike

15m Mixed Rack + Overhead Walking Lunge

Mixed Rack + Overhead Walking Lunge = Front Rack + Overhead Position

Load: 22.5/15kg

Goal: 5:00-7:00 minutes / Set, 12:00-16:00 Running Time

Time Cap: 18:00 Total Clock Time

Recovery

:30sec/:30 seconds KB Calf Smash

1:00/1:00 minute Half Kneeling Hamstring Stretch

1:00/1:00 minute Tall Dragon Stretch

1:00 minute Standing Forward Fold

1:00 minuteUpdog Pose

Optional Accessories

3-4 Sets, For Quality

:20/:20 Single Leg Sorenson Hold

:45 second Sandbag Bear Hug Hold

30m Plate push

30m Plate Drag