13/06/25 Friday Workout of the Day

Warm-Up Flow

3 Sets: For Quality

200m Run

5/5 World's Greatest Stretch

8 Single Arm Dumbbell Press + 15m Single Arm Overhead Carry (Right)

8 Single Arm Dumbbell Press + 15m Single Arm Overhead Carry (Left)

5 Up Downs

:20 second Nose to Wall Handstand Hold

Strength

Push Press

10:00 EMOM

3 Reps @ 65-70% of 1RM

Workout of the Day

"Finkle is Einhorn"

3 Rounds for Time

4 Wall Walks

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

16 Dumbbell Facing Burpees

Dumbbell: 22.5/15kg

Goal: 11-15min

Time Cap: 18min

Stimulus: Grinder / Upper Body Density

RPE: 8/10

RX+: 

Dumbbell: 32/22.5kg

Level 2:

3 Rounds for Time

3 Wall Walks

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

16 Lateral Dumbbell Burpees

Dumbbell: 15/12kg

Level 1:

3 Rounds for Time

3 Wall Walks to 30in from Wall

200m Run

12 Single Arm Dumbbell Hang Clean and Jerk

12 Lateral Dumbbell Burpees

Dumbbell: 12/7kg

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories:

3 Sets: For Quality

10 Reverse Nordic Curls

10/10 Single Arm Strict Press

10/10 Single Arm Dumbbell Row