14/12/24 Saturday Workout of the Day

Warm-Up

:45/:45 Pigeon Pose

12 Alternating Scorpion Stretch

12 Alternating Iron Cross Stretch

-Then-

12:00 EMOM

minute 1: Cardio Choice

minute 2: 16 Alternating Box Step-Ups

minute 3: :15 second Dead-Hang + :15 second Active Hang

minute 4: 10 Barbell Romanian Deadlifts (31x1)

Tempo: 

3 = Eccentric / Lowering Barbell

1 = Pause at 2in below Knee

x = Fast Up

1 = Pause at the Hip

"Roy" (Partner Workout)

10 rounds for time of:

15 Deadlifts

20 Box jumps

25 Pull-ups

Barbell:  102/70kg

Box: 24/20 in

Goal: 18:00-22:00

Time Cap: 30:00

Stimulus: Posterior Chain / Pulling

RPE: 8/10

*With partner complete 10 rounds workload can be split anyway

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose