05/10/23 Thursday Workout of the Day

Warm-Up

10:00 minutes, For Quality

200m Run

5/5 Quadruped Thoracic Rotations

:20 Second Extended Reverse Plank Bridge

20 Plank Shoulder Taps

5 Step-Down Box Jumps

Primer

Talk through points of performance on the Bench Press as well as spotting technique and any scaling modifications we should be thinking about for the day.

Scaling:

Floor Press

Dumbbell Bench Press

Single Arm Half Kneeling Landmine Press

Strength

Bench Press

Take 10 minutes to Establish a 5RM

Conditioning

"Polka"

3 Sets, For Time

400m Run

16 Bench Press 60/40 kg

10 Burpee Box Jump Overs 24/20''

Rest 1:00 minute between sets

Recovery / Mobility Protocol

1:00 minute Down Dog to Updog

1:00 minute Thoracic Extension with Foam Roller

1:00/1:00 1:00 minute Scorpion Stretch

:30/:30 second Thread the Needle Stretch

Optional Accessories

3-4 Sets, For Quality:

10-12 Dual Dumbbell Upright Rows

10-12 Dumbbell Seated Overhead Tricep Extension

10-12 Lu Raises

10-12 Each Leg, Side Plank Clamshell

Rest as needed between sets

Select loads that will allow you to complete each set unbroken