04/10/24 Friday Workout of the Day

Warm-Up

2:00 Cardio Choice

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1:00 Foam Roller Thoracic Spine Extension

:30/:30 Kettlebell Hip Shift

:30/:30 Couch Stretch

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3 Sets, For Quality

5 Inchworm Push-Ups

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

Weightlifting

12:00 EMOM, Alternating Minutes

minute 1: Hang Power Clean + TnG Power Clean

minute 2: Clean and Jerk

Perform @ 70%+ of Limiter (either Hang Power Clean or Jerk)

Every 3:00 x 3 Sets

3 Front Squats @ 80-85%

Rest 30 seconds

5 Back Squats @ Same Load

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 :

For Quality:

10:00 EMOM

minute 1: 30 second Weighted Sorenson Hold

minute 2: 8 Dual Dumbbell Seated Arnold Press, Heavy