11/04/24 Thursday Workout of the Day

Warm-Up

2 Sets, For Quality

20 second Lateral line hops

30 second Alternating Bear Position to Thoracic Bridge 

40 second Forearm Plank Hold

20/20 Second Single Leg Glute Bridges

Into.. 

3 Sets

10 Alternating Barbell Reverse Lunges

5 Jumping Back Squats

Rest 1:00 minute between sets

Strength

Back Squat

Every 3:00 minutes, 5 Sets

3 Reps @ 80-85%

3 Reps @ 80-85%

2 Reps @ 85%+

2 Reps @ 85%+

1 Rep @ 90%+ 

Percentage is based on your 1-rep max Back Squat

Conditioning

"Insomnia"

7:00 minute AMRAP

5-10-15-20... 

Wall Balls 9/6kg

Push-Ups

Objective: Complete the round of 20 +

RX+

Wall Balls 12/9

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories 

5 Sets, For Quality

6/6 Bulgarian Split Squats

6-8 Stationary Bar Dips 30x1 Tempo

10m/10m Forward + Back Seal Walk

Rest as needed between sets