08/05/24 Wednesday Workout of the Day

Warm-Up:

3 Sets, For Quality

:30/:30 Adductor Rock Backs

:30/:30 Active Deep Lunge Stretch

10 Cossack Squats *Slow and Controlled

5/5 Single Leg Pistol Step-Downs

5 Jumping Pull-Ups + 3 sec Eccentric

Strength + Stability

12:00 minute EMOM

minute 1: 5 Pause Back Squats (2sec) @ 7 RPE

minute 2: 10 Dual Kettlebell Front Rack Tall Kneeling to Standing 24/16kg

minute 3: Rest

"Fraser"

3 Rounds for Time

42 Wall Balls 9/6kg

21 Toe to Bar

Time Domain: 9:00-13:00 minutes

Time Cap: 15:00 minutes

Competitor:

3 Rounds for Time

42 Wall Balls 12/9kg

21 Toe to Bar

Primary Objective: Complete each round of the workout in around 4 minutes to keep total time close to 12 minutes on the clock.

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories

16:00 minute EMOM

minute 1: 30 Russian Twists

minute 2: 20 Alternating V-Ups

minute 3: Max Side Plank

minute 4: Rest

Alternate Side Plank every other round

For Russian Twists, Over and Back = 1 rep