08/07/25 Tuesday Workout of the Day

Warm-Up Flow

General Prep:

2 Sets: For Quality

1:00 Cardio Choice

10 Kettlebell Deadlifts

10 Glute Bridges

10 Alternating Reverse Lunges

:30 Dead-Bugs

Specific Barbell + Plyo Prep:

6 Empty Barbell Romanian Deadlifts

2 Broad Jumps (Both Legs)

4 Deadlifts @ 40%

1/1 Single Leg Broad Jump with 2 foot landing

4 Deadlifts @ 50%

1/1 Single Leg Broad Jump with 2 foot landing

--

Then, build to 65% for working sets

Weightlifting

Every 2:30 x 5 Sets

4 Deadlifts @ 65% of 1RM

+

2/2 Single Leg Broad Jump to 2 Foot Landing

Workout of the Day

"Cornbread Collapse"

Tabata Mash-Up

8 Sets

:20 American Kettlebell Swings

:10 Rest

:20 Burpees

:10 Rest

Kettlebell: 24/16kg

Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set

Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control

RPE: 9/10

RX+: 

Kettlebell: 32/24kg

Bar Facing Burpees

Level 2:

Kettlebell: 20/12kg

Level 1:

Russian Kettlebell: 16/8kg

Mobility

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

4 Sets: For Quality

12 Ring Hamstring Curls

:45 Weighted Sorenson Hold