12/12/25 Friday Workout of the Day

Warm-Up Flow

Movement and Mobilization

2:00 Cardio Choice

-

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Pose

:30 Childs Pose

:30 Down Dog to Up Dog

PVC Pipe Warm-Up

1 Round w/ PVC Pipe

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

3 Dip Shrugs

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Overhead Squats

3 Snatch Balance to 4-6 in Drops (think low catch power snatch)

Barbell Primer

w/ Empty Bar

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Hang Power Snatch

-

Add Loads

-

3 Sets

Snatch Grip Lift Off

Slow Pull Power Snatch

Power Snatch

-

Then Build to Starting Loads

Weightlifting

Power Snatch

10:00 EMOM

1 Rep @ 80-85%

Conditioning

“Impossible Is Nothing”

Every 3:00 x 5 Sets

12/9 Echo Bike

36 Double Unders

12 Alternating Dumbbell Snatch

Dumbbell: 22.5/15kg

Score = Sum Total Interval Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 1:30 - 2:00 / set

Time Cap: 2:40 / SetHire a Professional

Stimulus: Leg Stamina / V02 Max

RPE: 8.5/10

Primary Objective: Complete everything unbroken with quick transitions

Secondary Objective: Consistent pacing within +/- 5 sec of each other per interval

RX+:

Every 3:00 x 5 Sets

15/11 Echo Bike

45 Double Unders

12 Alternating Dumbbell Snatch

Dumbbell: 32.5/22.5kg

Level 2:

Every 3:00 x 5 Sets

10/7 Echo Bike

30 Double Unders

12 Alternating Dumbbell Snatch

Dumbbell: 15/12.5kg

Level 1:

Every 3:00 x 5 Sets

10/7 Echo Bike

50 Single Unders

10 Alternating Hang Dumbbell Snatch

Dumbbell: 12.5/7.5kg

Mobility

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories

Shoulders, Hips, and Shins

For Quality

3 Sets:

:15/:15 Copenhagen Plank

8-8-8-8 Theraband Y-T-A-W

12 Wall Tibialis Raises