14/07/25 Monday Workout of the Day

Warm-Up

General Prep

3 Sets: For Quality

1:00 Cardio Choice

10 Alternating Active Pigeon Pose

5/5 Kettlebell Suitcase Deadlifts

10 Goblet Cossack Squats

3-5 Tuck Jumps

Specific Prep

4 Back Squats @ 40%

2 Lateral PVC Pipe Jump Overs

4 Back Squats @ 50%

2 Lateral PVC Pipe Jump Overs

4 Back Squats @ 60%

2 Lateral PVC Pipe Jump Overs

--

Then Load to 70% on Barbell

Strength

Every 2:30 x 4 Sets

4 Back Squats

+

4 Lateral PVC Pipe Jump Over, For Height

Loading:

Set 1: 70%

Set 2: 75%

Set 3: 80%

Set 4: 80%+

Workout of the Day

“Drain You”

3 Sets:

1:00 AMRAP

12/9 Calorie Echo Bike

- Max Single Kettlebell Front Rack Step-Ups

- Rest 1:00 -

1:00 AMRAP

12/9 Calorie Row

- Max Goblet Squats

- Rest 1:00 -

Kettlebell: 24/16kg

Box Height: 20in

Score: Total Step-Ups + Total Goblet Squats across all 3 sets

Goal: Accumulate 40–60+ total reps between step-ups and squats

Stimulus: Aerobic Power with Unilateral and Squat Volume Under Fatigue

RPE: 8.5–9/10

RX+: 

Calories: 13/10

Kettlebell: 32/24kg

Level 2:

Calories: 9/7 

Kettlebell: 20/12kg

Level 1:

Calories: 8/6

Kettlebell: 16/8kg

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories

3-4 Sets, For Quality

15/15m Lateral Crossover Sled Drag

10/10 Single Leg Hip Thrust

:30 Weighted Hip Thrust Hold