05/09/25 Friday Workout of the Day

Warm-Up Flow

Activation and Mobility

20 Banded Pull Aparts

20 Seated 90-90 Rotations

20/20 X-Banded Side Steps

General Prep

For Quality:

10:00 AMRAP

30 Plate Hops

10/8 Push-Ups

10 Cossack Squats (No Weight)

10 Wallball Press, Moderate

*Full range of motion with good lockout on presses

Specific Prep

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Then Warm-Up to Working Height on PVC Pipe Jumps as well as working weights on Dumbbell Bench Press

Workout of the Day

“Tauros”

For Time:

5 Sets: 

24 Wall Balls

18 Hops Over PVC

12 Dual Dumbbell Bench Press

Rest: 1:00 between sets

Wall Ball: 9/6kg to 10/9ft

Hops of PVC: (24/20in)

Dumbbells: 2 x 22.5/15kg

Stimulus and Objectives:

Time Cap: 25:00

Goal: 2:30–3:30 per set | Sub-18:00 total working time

Score: Total Time (including rest)

RPE: 7.5/10

Stimulus: Lower Body Density and Interference + Upper Body Press

Primary Objective: Complete each round in a consistent time, maintaining control through all three movements.

Secondary Objective: Minimize transition time and maintain unbroken or efficient sets on the bench press.

Level 2:

20 Wall Balls  9/6kg to 10/9ft

14 Hops over PVC 24/20in

12 Dual DB Bench Press 2 x 15/12.5kg

Level 1:

16 Wall Balls 6/4kg

18 Lateral Line Hops

12 Dumbbell Floor Press 2 x 12.5/7.5kg

Big Class: 

20:00 EMOM

Minute 1: 24 Wall Balls

Minute 2: 18 Hops Over PVC

Minute 3: 12 Dual Dumbbell Bench Press

Minute 4: Rest

Wall Ball: 9/6kg to 10/9ft

Hops of PVC: (24/20in)

Dumbbells: (2 x 22.5/15kg

Minutes 1 and 2 will be very difficult here, but the goal would be to push hard here to finish those then minutes 3 and 4 work as a rest and recovery of the legs and heart rate.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

3-4 Sets: For Quality

15/15 Terminal Banded Knee Extensions

30m Reverse Sled Drag

15-20 Banded Tricep Extensions