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10/07/23 Monday Workout of the Day

Warm-Up:

9 minute EMOM, Alternating each minute:

Minute 1: Mobility Exercise

Minute 2: :15 Second Pull-Up Bar Dead Hang Hold + :15 Second Pull-Up Bar Active Hang Hold + 8-10 Kipping Swings

Minute 3: 5/5 Staggered Stance Barbell RDLs + +5 Muscle Cleans + 5 Barbell Front Squats


On each round of this EMOM you will alternate the Mobility exercise on each first minute:

Set 1: :25/25 Second World's Greatest Stretch

Set 2: :25/25 Second Banded Front Rack Stretch

Set 3: :45 Second Thoracic Spine Foam Rolling


Strength

Front Squat

In 15 minutes, establish a

10 rep max


"Chef"

For Time

60 Toe to Bar

Starting @ 0:00 and Every 2 minutes, Complete 6 Front Squats @ 85/55kg


*The Front Squats are to be completed from the floor


Goal: 5:00-7:00 minutes

Time Cap: 8:00 minutes


Recovery #3


Optional Accessories

3 Sets, For Quality

:15/:15 Star Plank

1:00 Weighted Plank


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