04/11/24 Monday Workout of the Day

Warm-Up:

2 Sets, For Quality

20 second on / 10 second transition

- Calorie Row

- Curtsy Lunge

- Alternating Bird Dead-Bug

- Alternating Bird-Dog

- Alternating Box Step-Ups

- Lateral Shuffle (10m / out and back)

Every 3:00 x 3 Sets

3 Front Squats @ 90% of 3RM

Rest 30 seconds

3-4-5 Back Squats @ Same Load

"Heimdallr"

Every 4:00 x 3 Sets

24/18 Calorie Row

12 Dual Dumbbell Box Step-Ups

6 Shuttle Runs

Box: 20''

Dumbbells: 22.5/15kg

Shuttle Run = 7.5m out and back

Goal Time Domain: 2:45-3:00/ set

Time Cap: 3:20 / set

Stimulus: Muscular Endurance / Quad Stamina

RPE: 7-8/10

Rx+: 

Every 4:00 x 3 Sets

24/18 Calorie Row

12 Dual Dumbbell Step-Ups

6 Shuttle Runs

Box: 20''

Dumbbells: 32/22.5kg

Level 1:

Every 4:00 x 3 Sets

18/15 Calorie Row

12 Alternating Box Step-Ups (Bw)

4 Shuttle Runs

Box: 20''

Level 2:

Every 4:00 x 3 Sets

21/16 Calorie Row

12 Dual Dumbbell Step-Ups

6 Shuttle Runs

Box: 20''

Dumbbells: 15/12kg

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories

For Quality:

12:00 EMOM

Minute 1 - :25/:25 Russian Twist Medball Throws

Minute 2 - 5/5 Hip Airplanes

Minute 3 - 6 Rotational Broad Jump (3 Each Direction)