13/12/24 Friday Workout of the Day

Warm-Up

:45/:45 Couch Stretch

12/12 Bird Dog from Crawling

-then-

For Quality

12:00 EMOM

Minute 1 - :45 second Cardio Choice

Minute 2 - 12 Banded Snatch Grip Press

Minute 3 - 10 Bar Kip Swings + 15 sec Tuck Knee Hang

Minute 4 - 12 Banded Overhead Squats

Strength / Weightlifting

On a 12:00 Clock

Establish a 3RM Overhead Squat

Record Heavy for the Day

"PRVN Cyclical"

For Reps:

12:00 AMRAP

3 Wall Walks

9 Toes to Bar

12 Alternating Dumbbell Snatch

Dumbbell: 22.5/16kg

Goal: 6-8 Rounds

Score: Rounds & Reps

Stimulus: Cyclical Triplet / Fast Transitions

RPE: 8/10

Level 1:

2 Wall Walks to 20in off wall

Dumbbell: 12/7kg

9 Kipping Knee Raises

Level 2:

2 Wall Walks 

Dumbbell: 15/12kg

6 Toes to Bar

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

For Load:

5 Sets

1:00 On/1:00 Off

-Weighted Plank (On Hands)

If you can go unbroken, add load to each set. If not, use bodyweight and focus on not breaking positions.