12/01/24 Friday Workout of the Day

Warm-Up

8:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Mountain Climber to Deep Lunge Stretch

minute 3: "Barbell Complex"

minute 4: 5 Bar Facing Burpees *Priming Efficiency and Technique

"Barbell Complex"

3 Tall Muscle Clean

3 Front Squats

3 High Hang Squat Clean

Load: 20/15kg

Weightlifting : Technique Focus

Every 2:00 minutes, 5 Sets

3 Position Clean

High Hang + Hang + Floor

*Can drop the bar after the hang

Starting @ 60% and increasing to starting loads on the bar for workout

Conditioning

Workout Cupid

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

Load: 22.5/15kg

Workout Donner

1-rep-max clean

Time cap: 12 minutes to complete Cupid AND Donner

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories

4 Sets, For Quality

10/10 Single Leg GHD Hip Extensions

20 second Weighted Hollow Hold

10 Dual KB Goblet Cyclist Squat