09/09/25 Tuesday Workout of the Day

Warm-Up Flow

Mobility + Activation

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

General Movement Prep

2 Sets: For Quality

10 Air Squats

8 Push-Ups

6 Bradford Press with Lockout + 4 Push Press

6 Kipping Swings or Ring Rows

:15 Dead Hang

Primer (1-2 Round @ 50–60% Effort)

200m Run

8 Wall Balls

6 Pull-Ups or Ring Rows

4 Push Press @ Working Loads

4 Bar Facing Burpees

Metabolic Conditioning

"Mountain Traverse"

For Time:

1000m Run 

20 Bar Facing Burpees

80 Wall Balls

20 Bar Facing Burpees

60 Pull-Ups

20 Bar Facing Burpees

40 Push Press

20 Bar Facing Burpees

1000m Run

Wall Ball: 9/6kg, 10/9ft

Barbell: 52/35lb

Score: Time

Goal: 24:00-30:00

Time Cap: 32:00

Stimulus: High-volume chipper blending cyclical endurance, gymnastic pulling, and barbell stamina

RPE: 8/10

RX+:

Wear a 9/6kg Weight Vest

Level 2:

800m Run / Wall Balls 9/6kg / Jumping Pull-Ups / Push Press 43/30kg

Level 1:

600m Run / Wall Balls 6/4kg / Ring Rows / Push Press 30/20kg

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

Optional Accessories

3 Sets: For Quality

10 Weighted Maltese Raises

10/10 Single Arm Dumbbell GHD Preacher Curls

10 Reverse Nordic Curls

15 Wall Tibialis Raises