09/09/24 Monday Workout of the Day

Warm-Up:

4 Sets, For Completion

:20 second Work

:10 second Transitions between movements

- Cardio Choice 

- Air Squats 

- Inchworm Push-Ups 

- Deep Lunge Mountain Climber Lunges 

- Jumping Pull-Ups 

Strength

Every 2:00 x 4 Sets

1 Pause Front Squat + 3 Front Squats

- Perform at 65-70% 

Pause 1 sec

"Down With the Sickness"

For Completed Rounds

12:00 EMOM

6 Pull-Ups + 5 Burpees Over Dumbbells + 4 Dumbbell Thrusters

Dumbbells 15/12kg

Score = Rounds Completed

RPE: 8-9/10

 Rx+: 

6 Pull-Ups + 5 Burpees Over Dumbbells + 4 Dumbbell Thrusters

Dumbbells 22.5/15kg

Level 2:

5 Pull-Ups + 4 Lateral Burpees + 3 Dumbbell Thrusters

Dumbbells 15/12.5kg

Level 1:

5 Banded Strict Pull-Ups + 4 Burpees + 3 Dumbbell Thrusters

Dumbbells 12.5/7.5kg

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality:

Part A)

4 Sets

10 Tempo Pendlay Row , Moderate

5/5 Single Leg Prone Hamstring Curl

Perform both movements at 21x0 tempo.

Part B)

4:00 Tabata (:20 on/:10 off)

-Single Arm Gun Rack YoYo, Light Load

*4 sets per arm

Tempo Guidance:

2 Second Negative/Lower

0 Second Bottom Hold

Explosive Pull/Contraction

1 Second Pause at Top