06/06/25 Friday Workout of the Day

Warm-Up Flow

General Prep:

1:00 Bike

:30/:30 Samson Stretch

:30 Alternating Scorpions

:30 Up Dog to Down Dog

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2 Sets, For Quality

:30 second Echo Bike

20 Banded Pull Aparts

20 Bear Plank Shoulder Taps

12-16 Alternating V-Ups

Barbell Specific Loading

10 Empty Barbell Reps

5 Reps @ 40-50%

3 Reps @ 55-60% 

2-3 Reps @ 65% 

Then working loads on the barbell

Strength

Bench Press

Every 2:00 minutes x 5 Sets

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 5 Reps @ 75%

Set 5: 7 Reps @ 70%

Workout of the Day

“We’re Not Worthy”

5 Sets

2:00 AMRAP

15/11 Calorie Echo Bike

15/10 Push-Ups

- Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Goal: Complete 8+ Toes to Bar each set

Stimulus: Upper Body Density and Midline Stamina

RPE: 8/10

RX+: 

5 Sets

2:00 AMRAP

18/13 Calorie Echo Bike

16/12 Push-Ups

- Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Level 2:

5 Sets

2:00 AMRAP

15/11 Calorie Echo Bike

10/7 Push-Ups

- Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Level 1:

5 Sets

2:00 AMRAP

12/9 Calorie Echo Bike

10/7 Elevated Push-Ups

- Max Kipping Knee Raises in Remaining Time

Rest 1:00 b/t sets

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

10-12 Floor Dumbbell Pull-Overs

10-12 Floor Dumbbell Skull Crushers

:30/:30 Standing Paloff Press Hold