07/06/24 Friday Workout of the Day

Warm-Up

2:00 minutes Row Technique and Form

into..

Mobility Drills

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

Into..

Stability + Activation

2 Sets, For Quality

10/10 Single Leg Barbell Romanian Deadlift

10 Bradford Press with Lockout

15 Russian Kettlebell Swings

Strength Conditioning

20:00 minute EMOM

Minute 1: Deadlifts 5-5-4-3-3

Minute 2: 13/10 Calorie Row

Minute 3: Strict Press 5-5-4-3-3

Minute 4: Rest

*Deadlift + Strict Press %

5 Reps @ 75%

5 Reps @ 75%

4 Reps @ 80%

3 Reps @ 82%+

3 Reps @ 82-85%

"Fillmore & Sarge"

6:00 AMRAP

12 American Kettlebell Swings

6/6 Single Arm Kettlebell Shoulder to Overhead

Load: 32/24kg

RX+: 

6:00 minute AMRAP

8 Dual Kettlebell Swings

8 Dual Kettlebell Shoulder to Overhead

Load: 24/16kg

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Child's Pose

Optional Accessories 

For Completion:

12:00 EMOM

Minute 1 - :45 Weighted Straight Arm Plank

Minute 2 - 6/6 Kettlebell Side Bends, Moderate Load

Minute 3 - :20 V-Ups + :20 Russian Twists

For the kettlebell side bends, lower the kettlebell smoothly until you feel a stretch and then contract quickly back to neutral. Keep minutes 1 & 3 unbroken.