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 Arm Dumbbell High Pulls, Light Load

10/10 Single Leg Dumbbell RDLs, Light Load

10/10 Single Leg Glute Bridges

:30/30 SecondBanded Front Rack Stretch

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

1:00 minute Seated Chest Stretch

2:00 minute Saddle Pose

1:00 minute Seated Forward Fold

1:00 / 1:00 minuteCouch Stretch

Optional Accessories

Part A)

3 Sets, For Quality:

10 Second Top of Pull-up Hold

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

8-10 Reverse Nordic Curls

10/10Single Arm Dumbbell GHD Preacher Curls