05/05/25 Monday Workout of the Day

Warm-Up Flow

Body Heat + Mobility (4-6 min)

1:30 Cardio Choice

— 

:20/:20 Scorpion Stretch 

:30 Extended Plank Reverse Bridge 

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

General Prep (4-6 min)  

2 Sets: For Quality

8 Bootstrap Squats

10 Deep Lunge Mountain Climbers

5 No Jump Burpees

5 Tall Muscle Clean

5 Strict Press

5 Front Squats

Specific Prep (8-10 min) 

3 Bar Facing Burpees

6 Bar Kip Swings 

6 Kipping Knee Raises or Toes to Target 

4-6 Thrusters @ Warm-Up Loads

3 Bar Facing Burpees 

6 Toes to Bar or Modification 

6 Thrusters @ Working Load

– 

Then Spend 5 minutes setting up for Strict Press and the Deficit Split Squat

Strength

Every 2:00 x 5 Sets

5/5 Deficit Split Squat (Farmers Loaded)

3 Strict Press

Workout of the Day

"First Principles"

12:00 AMRAP

3 Bar Facing Burpees

5 Thrusters

7 Toe to Bar

Barbell: 43/30kg

Goal: 8-11 Rounds

Primary Objective: Complete each round in under 90 seconds

Secondary Objective: Unbroken reps across

Stimulus: Upper Body Density / Quick Transitions

RPE: 8/10

RX+: 

12:00 AMRAP

3 Bar Facing Burpees

5 Thrusters

7 Toe to Bar

Barbell: 52/34kg

Level 2:

12:00 AMRAP

3 Bar Facing Burpees

5 Thrusters

7 Alternating Toe to Bar

Barbell: 34/25kg

Level 1:

12:00 AMRAP

3 Burpee Bar Step-Overs

5 Thrusters

7 Hanging Knee Raises

Barbell: 20/15kg

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

3 Sets: For Quality

:20 GHD Supine Hold

10-12 Seated Medball Knee Extensions