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07/06/24 Friday Workout of the Day

Warm-Up


into..


Mobility Drills

30/30 second Couch Stretch


Into..


Stability + Activation

2 Sets, For Quality

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 Couch Stretch

1:00 Child's Pose


Optional Accessories 

For Completion:

12:00 EMOM

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.


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