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

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00Saddle Pose

Optional Accessories

3 Sets, For Quality

:15/:15 Copenhagen Plank

:15/:15 Star Plank

:30 Hamstring Plank

1:00 Weighted Plank