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14/06/24 Friday Workout of the Day

Warm-Up

2 Sets (6:00 minutes)

30/30 sec Couch Stretch

30/30 sec Pigeon Pose


3 Sets, For Quality (6:00 minutes)


Strength

Back Squat

Every 3:00 for 15:00 minutes

5 Back Squats @ 75%+

+

3 Seated Box Jumps to High Box.


"Ikaris"


3 Rounds for Time

15 Power Clean

21-15-9 Toe to Bar

15 Thrusters

21-15-9 Bar Facing Burpees


Load: 52/35kg


Goal: 9:00-12:00

Time Cap: 15:00


PRVN Recovery #9


Optional Accessories 

For Completion:

20:00 EMOM

Minute 1 - 12 Plate Seated Calf Raise, Light Load Smooth Tempo

Minute 2 - 12 Dual Kettlebell RDL, Moderate Load

Minute 3 - 15 Lying Band Knees to Chest (green band)

Minute 4 - :50 Seconds Glute Bridge Hold

Minute 5 - Rest



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