10/03/25 Monday Workout of the Day

General Movement Prep (6-8min)

3 Sets: For Quality

20/20 Line Hops (Forward and Back + Lateral)

10 Bootstrap Squats

10 Alternating Step-Ups

10/10 Staggered Stance Single Dumbbell Romanian Deadlift @ Warm-Up Loads

10 Dumbbell Goblet Squats @ Warm-Up Loads

– 

Specific Prep (4-6min)

2 Lateral Shuttle Runs

6/6 Dumbbell Snatch @ Warm-Up Loads

8 Alternating Goblet Step-Ups

8 Goblet Squats

2 Shuttle Runs

6/6 Dumbbell Snatch @ Workout Loads

8 Alternating Goblet Step-Ups

–

Bring Barbells to the Rack and Start Loading towards a 5RM

Strength

Take 15:00 minutes to Establish

Back Squat 5RM

"Ron" 

15:00 AMRAP

8 Shuttle Runs 

12 Dumbbell Snatch, Right

12 Dumbbell Snatch, Left

16 Goblet Box Step Ups

Shuttle Run = 7.5 / 7.5m Out and Back

Dumbbell: 22.5/15kg

Box: 24in/20in

Score = Rounds + Reps

Goal: ~4 Rounds

Primary Objective: Unbroken Goblet Step Ups

Secondary Objective: Consistent Shuttle Run Pace

Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch

RPE: 8/10 

Level 2: 

Dumbbell: 15/12.5kg

Level 1: 

15:00 AMRAP

6 Shuttle Runs 

12 Dumbbell Hang Snatch, Right

12 Dumbbell Hang Snatch, Left

16 Box Step Ups

Shuttle Run = 7.5 / 7.5m Out and Back

Dumbbell: 1.52/7.5kg

Box: 24in/20in

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

4 Sets: For Quality

5 Seated Vertical Jump

4/4 Single Leg Plyo Step Up

5 Broad Jumps