06/09/23 Wednesday Workout of the Day

Warm-Up:

8:00 minutes, For Quality

:30 seconds Jumping Rope

10 Cossack Squats

20 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridge w/Pause

:30 secondAlternating Dead-Bugs

Strength: 12:00 minute Clock

Barbell Back Rack Stationary Reverse Lunge

1 x 10/10 @ 65%

1 x 8/8 @ 70%

2 x 6/6 @ 75%

Rest 2:00 minutes between sets

Percentage is based on the 10rm Lunge you achieved last week.

*Superset with :30 second Wall Facing Handstand Hold or Freestanding Handstand Hold

"Tic Tac"

3 Rounds for Time

25 GHD Sit-Ups/ 30 Butterfly Sit-Ups

25 Wall Balls 9/6kg

75 Double Unders/150 Single Unders

Goal: 11:00-15:00 minutes

Time Cap: 15:00 minutes

Recovery / Mobility Protocol

:30sec/:30 seconds KB Calf Smash

1:00/1:00 minute Half Kneeling Hamstring Stretch

1:00/1:00 minute Tall Dragon Stretch

1:00 minute Standing Forward Fold

1:00 minuteUpdog Pose

Optional Accessories

4 Sets, For Quality

:18/:18 Second Copenhagen Plank

:15/:15 Side Ring Plank

12-15Ring Hamstring Curls