12/09/25 Friday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

2 Sets: For Quality

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

:15 Hollow Hold

Specific Front Squat Prep and Build

Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)

3 Reps @ ~50%

3 Reps @ ~60%

Build to 70% starting load for strength work

After Front Squats Before Strength Conditioning

Conditioning Primer (1 Round @ 50–60% Effort)

2 Bench Press (light-moderate load)

4/4 Back Rack Reverse Lunges (light load)

8 GHD Sit-Ups or AbMat Sit-Ups

Strength

Front Squat

Every 2:30 minutes x 4 Sets

Set 1: 3 Reps @ 70%

Set 2: 3 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 5 Reps @ 75%

% of 1RM Front Squat

Strength Conditioning

"Summit Strength"

16:00 EMOM

minute 1: 4 Bench Press

minute 2: 8/8 Back Rack Reverse Lunges

minute 3: 16 GHD Sit-Ups

minute 4: Rest

Bench Press: 75%+ and Building to Heavy 4 Rep

Back Rack Lunges: 61/43kg, From the Floor

Score = Total Load lifted across both lifts

Stimulus: Develop raw upper-body pushing power, single-leg stability, and midline endurance

RPE: 7–8/10

RX+:

12 Med Ball Weighted GHD Sit-Ups 9/6kg

Level 2:

12 GHD Sit-Ups

Lunges: 43/30kg

Level 1:

4 Bench Press

8/8 Dumbbell Reverse Lunges

16 Abmat Sit-Ups

Dumbbells: 15/12.5kg

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

3 Sets:

10 Dumbbell Tate Press

15/15 Terminal Banded Knee Extensions

:30 Hollow Hold