05/05/23 Friday Workout of the Day

Warm Up:

2 Sets, For Quality:

90 Second Machine of Choice (45 Seconds Easy, 30 Seconds Moderate, 15 Seconds Hard)

10 Barbell Cossack Squats, 20/15kg

10 Barbell Behind The Neck Strict Presses, 20/15kg

20 Banded Glute Marches

*When working through the Banded Glute Marches, focus on keeping your Hips as Square as possible and moving slow

Strength

Strict Press Complex

Every 2:30 minutes, 5 Sets:

1 Strict Press w/3 second lower

1 Deadstop Strict Press

1 Strict Press

**From the Floor**

"Lyon"

5 Rounds for Time

7 Squat Cleans 75/50kg

7 Shoulder-to-Overheads 75/50kg

7 Burpee Chest-to-Bar Pull-Ups

2 minutes Rest between rounds

Goal: 1:30-2:00 / Set

Time Domain: 16:00-20:00

Time Cap: 20:00

Recovery

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

5 Sets

6-8 Dual KB Z-Press

+

Max Wall Facing Handstand Hold

Rest 2:00+ minutes between sets