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10/10/25 Friday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

200m Run


General Movement Prep

2 Sets: For Quality

15 Air Squats 

12 Alternating Reverse Lunges

1 Wall Walk + :10 Nose to Wall Handstand Hold


Specific Bench Press

5 Empty Barbell Bench Press

5 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

-

Then put working weights on the bar


Strength

Bench Press

Every 2:30 minutes x 4 Sets

Set 1: 5 Reps @ 75%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 85%

Set 4: Max Reps @ 80%


% of 1RM Bench Press


Conditioning

“Chasin’ That Neon Rainbow”


3 Rounds for Time

25/20 Push-Ups

25 Wall Balls


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


Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 4:00-7:00

Time Cap: 10:00


Stimulus: Sprint Conditioning / Muscular Endurance

RPE: 8.5/10


RX+:

3 Rounds for Time

30/25 Push-Ups

25 Wall Balls


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


Level 2:

3 Rounds for Time

20/15 Push-Ups

20 Wall Balls


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


Level 1:

3 Rounds for Time

20/15 Elevated Push-Ups

20 Wall Balls


Wall Balls: 6/4kg, 10/9ft


Mobility

PRVN Mobility #6

1:00 Standing Forward Fold


Optional Accessories

4 Sets: For Quality




 
 
 

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