15/09/25 Monday Workout of the Day

Warm-Up Flow

Mobility, Body Heat, and Activation

1;00 Cardio Choice

:30 Alternating Overhead Tricep / Lat Stretch

:30 Childs Pose

:20 Extended Plank Reverse Bridge

8/8 Quadruped Thoracic Rotations

2 Sets: For Quality

5 Tall Muscle Clean + Press

5 Front Squats

10 Deep Lunge Mountain Climbers

5 Jumping Pull-Ups

5 Ring Row

Specific Primer

3 Sets: Building to Working Loads

3 Squat Cleans

1 Squat Clean Thruster

3 Shoulder to Overhead

3 Burpee C2B Pull-Ups, Pull-Ups, or Jumping Pull-Ups

Conditioning

“The Lyon”

5 Sets for Time:

7 Squat Cleans

7 Shoulder-to-Overheads

7 Burpee Chest-to-Bar Pull-Ups

- Rest 2:00 between rounds -

Barbell: 75/52 kg

Score: Time

Time Domain: 18:00–23:00

Time Cap: 25:00

Stimulus: Barbell Conditioning / Full-Body Muscular Stamina

RPE: 8/10

Primary Objective: Complete each set in 2:00–2:30

Secondary Objective: Maintain even pacing across all sets

Level 2:

7 Squat Cleans

7 Shoulder-to-Overheads

7 Burpee Pull-Ups

Load: 61/43kg

Level 1:

7 Hang Power Cleans

7 Front Squats

7 Shoulder-to-Overheads

7 Burpee Jumping Pull-Ups

Load: 30/20kg

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

10:00 EMOM

minute 1: 10/7 Strict Pull-Ups

minute 2: 15 Dumbbell Bench Press

Choice on Loads that allow for unbroken Bench Press

*Look to add band tension or move to ring rows for pull-ups if needed.