10/10/25 Friday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

200m Run

:30/:30 Quadruped Thoracic Rotations

:30 Alternating Scorpions

:30 Alternating Iron Cross Stretch

General Movement Prep

2 Sets: For Quality

20 Bear Plank Shoulder Taps

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%

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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

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

4 Sets: For Quality

10 Ring Tricep Extensions

10 Goblet Cossack Squats