09/06/25 Monday Workout of the Day

Warm-Up

General Prep

200m Run

–

8:00 minutes, For Quality

10 Bend and Bows

10 Knee Hug + Lunge and Twist

10 Scapular Push-Ups + 10 Plank Shoulder Taps

10/10 Single Leg Glute Bridges

Specific Prep

2 Sets: 

5 Strict Press + 5 Push Press

10 Behind the Neck Elbow Punch Throughs

5 Front Squats

200m Run

–

Then get to working loads on the barbell

Workout of the Day

“Turns”

5 Rounds for Time

15 Push Press

21 Front Squats

400m Run

Load: 50/35kg

Goal: 17-22min

Time Cap: 25min

Stimulus: Chipper / Australian Hero WOD 

RPE: 9/10

Level 2:

5 Rounds for Time

15 Push Press

21 Front Squats

400m Run

Load: 43/30kg

Level 1:

5 Rounds for Time

15 Push Press

21 Front Squats

300m Run 

Load: 20/15kg

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon