15/12/25 Monday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

1:00 Cardio Choice

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Alternating Scorpions

General Movement Prep

For Quality

2 Sets:

20 Lateral Line Hop or Bar Hops

4 Inchworm Push-Ups

8/8 Single-Leg Glute Bridge March

4 Tall Muscle Cleans

4 Strict Press

:20 Behind the Neck Elbow Punch Throughs

4 Back Squats

4 Front Squats

Specific Squat Prep and Build

3 Front Squats + 5 Back Squats @ ~45-50%

2 Front Squats + 4 Back Squats @ ~50-55%

1 Front Squat + 3 Back Squats @ 60-65%

Then put working loads on the barbell

Strength

Front Squat + Back Squat

Every 3:00 x 5 Sets

Set 1: 3 + 7 @ 70%

Set 2: 3 + 6 @ 75%

Set 3: 3 + 5 @ 80%

Set 4: 2 + 4 @ 85%

Set 5: 2 + Max Reps @ 85%

Conditioning Warm-Up : After Squats (1 Round @ 50–60% Effort)

5 Empty Barbell Thrusters

3 Burpees (In Place: Practicing Form and Cadence)

3 Thrusters @ Warm-Up or Working Weights

3 Bar Facing Burpees (or lateral if adjusted)

3 Thrusters @ Working Weights

3 Bar Facing Burpees (or lateral if adjusted)

High Intensity Couplet

"Full Throttle"

For Time

3 Rounds for Time

21 Thrusters

15 Bar Facing Burpees

Barbell: 43/30kg

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 5-9 minutes

Time Cap: 10 minutes

Stimulus: High-output sprint conditioning with pressing stamina

RPE: 9/10

Primary Objective: Look to complete each set of thrusters in 2 sets or less

Secondary Objective: Complete each set of burpees in under 90 seconds

RX+:

Barbell: 52/34kg

Level 2:

Barbell: 34/25kg

Level 1:

3 Rounds

21 Thrusters

12 Lateral Burpees over Bar (Step-Over

Barbell: 20/15kg

Mobility

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality

3 Sets:

8 Glute Ham Raises

10 Reverse Nordic Curls

:15/:15 Side Star Plank