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05/01/24 Friday Workout of the Day

Warm-Up

2 Sets, For Quality

200m Run


Strength (TEST)

Take 15:00 minutes to Establish

3RM Front Squat


Sprint Chipper

"Highland"

800m Run

40 Alternating DB Snatch 22/15kg

20 Thrusters 43/30kg


-Goal Time Domain: 7:00-11:00

-Time Cap: 12:00 minutes


PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Pigeon Pose


Optional Accessories

Part A)

5 Sets, For Load

15m Front Rack Walking Lunges


Part B)

Accumulate

100 Banded Strict Press

*complete in sets of 10 or greater

rest as needed between sets


Part C)

5 Sets

5/5 Single Arm DB Upright Row @ 3030 Tempo

Rest as needed between sets



 
 
 

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