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07/08/23 Monday Workout of the Day

Warm-Up: 15:00 minute Cap

3 Sets, For Quality

2:00 Cardio Choice

8 Dual Dumbbell Front Squats , light to moderate load


"Stone Cold"

20 minute EMOM, Alternating each minute:

Minute 1: 5 Back Squats 100/60

Minute 2: 8/8 Dual Dumbbell Bulgarian Split Squats, 17.5/12.5

Minute 3: Unbroken Set of Strict Pull-Ups

Minute 4: Rest


Recovery / Mobility Protocol

1:00 / 1:00 minute Elevated Pigeon Stretch

1:00 minute Frog Stretch

1:00 / 1:00 minute Single Leg Forward Fold


Optional Accessories

3 Sets: For Quality

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