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15/09/23 Friday Workout of the Day

Warm-Up: 8:00-10:00 minutes

2 Sets, For Quality:

60 Second Machine of Choice (Easy pace)

10/10 Single Leg Glute Bridges


Weightlifting / Strength

Every 4:00 minutes, 4 Sets

Complete

1 "Clean and Jerk Complex"

5 Weighted Strict Pull-Ups


"Clean and Jerk Complex"

Power Clean

1 Floating Squat Clean

2 Split Jerks

(unbroken)


"Mojo Dojo Casa House"

3 Rounds for Time

25 Wall Balls 9/6kg

15/10 Calorie Echo Bike

10 Bar Muscle-Ups/20 Kipping Pull-Ups/20 Ring Rows


Time Cap: 15:00 minutes

Goal: 8:00-12:00 minutes


Recovery / Mobility Protocol

2:00 minute Saddle Pose

1:00 / 1:00 minuteCouch Stretch


Optional Accessories

Part A)

3 Sets, For Quality:

Straight into

20 Second Active Hang Hold

Rest as needed between sets


Level 3: As prescribed

Level 2/1: With Green or Red band


Part B)

3 Sets, For Quality

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