17/06/24 Monday Workout of the Day

Warm-Up:

3 Sets

:30 sec Row

:15 sec Transition

:30 sec Jump Rope

:15 sec Transition

-

1:00 Alternating Active Pigeon Stretch

30/30 second Kettlebell Hip Shift

1:00 Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

-

2 Sets

10 Romanian Deadlifts

10 Russian Kettlebell Swings

:30/:30 sec Side Plank

:30 sec Dead-Bugs

Strength

Deadlift Progression

Every 3:00 minutes, 4 Sets 

3 Reps @ 80%

3 Reps @ 85%

2 Reps @ 90%

2 Reps @ 90%

*Immediately following each set of deadlifts, perform 3 max effort vertical jumps, resetting each rep.

"Bathurst"

For Max Calories

4 Sets

2:00 AMRAP

12-9-7-5 Deadlifts 125/85kg

50 Double Unders

-Max Calorie Row in the Remaining Time

Rest 1:00 b/s 

Rx+: 

Deadlifts 142/96kg

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

Accumulate 3:00 Sorenson Hold, in as few sets as possible

Accumulate 50 Glute Ham Raises in as few sets as possible

Accumulate 1:30/1:30 Side Plank