10/03/23 Friday Workout of the Day

Warm-Up

Every Minute On The Minute, 9 minutes

Minute 1: Cardio Choice

Minute 2: 10 Russian KBS + 10 Goblet Squats

Minute 3: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World's Greatest Stretch

Round 3: :60Thoracic Squat Rotations

Strength

Front Squat:

Every 2:30 minutes, 5 Sets

Set 1: 10 @ 60%

Set 2: 8 @ 65%

Set 3: 6 @ 70%

Set 4: 8 @ 65%

Set 5: 10 @ 60%

"LIV"

12:00 AMRAP

2/2 Burpee to Target 12''

4 Wall Ball Shots 9/6kg

4/4 Burpee to Target 12''

8 Wall Ball Shots 9/6kg

6/6 Burpee to Target 12''

12 Wall Ball Shots 9/6kg

8/8 Burpee to Target 12''

16 Wall Ball Shots 9/6kg

10/10 Burpee to Target 12''

20 Wall Ball Shots 9/6kg

12/12 Burpee to Target 12''

24 Wall Ball Shots 9/6kg

Continue in this fashion until time cap

Recovery

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00Crossbody Lat Stretch

Optional Accessories

12 Minute EMOM, alt each minute:

Min 1: 6-8 Wall Facing Handstand Push Ups

Min 2: 10-12 Dual Dumbbell Box Step Up And Overs, 24/20” 22.5/15

Min 3: 12-16 Alternating Barbell Cossack Squat

Min 4: Rest Minutes