14/06/24 Friday Workout of the Day

Warm-Up

2 Sets (6:00 minutes)

10/10 Quadruped Adductor Rock Backs

30/30 sec Couch Stretch

30/30 sec Pigeon Pose

3 Sets, For Quality (6:00 minutes)

10 Bootstrap Squats

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

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

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

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