12/5/23 Friday Workout of the Day

Warm Up:

2-3 Sets, For Quality

1:00 minute Cardio Choice

30 second Kettlebell Dead-Bug

30 second Alternating Bird-Dogs w/pause at extension

15 second Passive Hang + 15 second Active Hang

10 Strict Knee to Chest

:30/:30Samson Stretch Hold

Strength

Deadstop Deadlift (Heavy Session)

Every 3:00 minutes, 5 Sets

4 Reps @ 80%

3 Reps @ 83%

3 Reps @ 85%

2 Reps @ 87%+

2 Reps @ 90%+

Metcon

"Man in the Mirror"

For Time:

50/40 Strict Pull-Ups

100/80 Push-Ups

50 Toes To Bar

100 Air Squats

Time Domain: 12:00-17:00

Time Cap: 18:00

Recovery

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00Saddle Pose

Optional Accessories

3 Sets, For Quality:

10 Glute Ham Raises

15 Tate Presses, Moderate Load

10 Alternating Kettlebell Gorilla Rows, Moderate Load

Rest as needed between sets