06/06/24 Thursday Workout of the Day

Warm-Up

Bodyheat

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

Into..

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

2 Sets, For Quality

5/5 Single Leg Skater Squat

10 Alternating Single Arm KB Swing

10 Goblet Squats

30 Single Unders or Double Unders

Weightlifting

Every 2:00 minutes, 6 Sets

3 Hang Power Snatch

"Storm"

18:00 minute AMRAP

3 Wall Walks

21 Wall Balls 9/6kg

63 Double Unders/130 Single Unders

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories 

For Completion:

4 Sets

10/10 Side Plank Banded Clam Shells

:30 sec Bottom Loaded Horse Stance

10 Reverse Nordic Curls