18/07/25 Friday Workout of the Day

Warm-Up Flow

General Prep

2 Sets: for Quality

:30 Jump Rope Rope

15 Banded Good Mornings

10 Alternating Active Pigeon Pose

10 Down Dog to Updog (Pause 3 sec @ each position)

10 Renegade Rows @ Warm-Up Loads

Specific Prep

4 Deadlifts @ 40%

1-2 Banded Broad Jumps

4 Deadlifts @ 50%

1-2 Banded Broad Jumps

4 Deadlifts @ 60%

1-2 Banded Broad Jumps

--

Then Load to 70% on Barbell

Strength

Every 2:30 x 4 Sets

4 Deadlifts

+

2 Banded Broad Jumps

Loading:

Set 1: 70%

Set 2: 75%

Set 3: 80%

Set 4: 80%+

Specific Primer After Deadlift Piece

2-3 Sets:

3 Devils Press @ Working Loads

15 Double Unders or 25 Single Unders

Workout of the Day

“Heart-Shaped Box”

7:00 AMRAP

5 Devils Press

35 Double Unders

Dumbbells: 22.5/15kg

Goal: 5–7 Rounds

Score: Rounds + Reps

Stimulus: High Intensity Sprint Style Couplet

RPE: 8.5/10

RX+: 

7:00 AMRAP

7 Devils Press

50 Double Unders

Dumbbells: 22.5/15kg

Level 2:

7:00 AMRAP

5 Devils Press

20 Double Unders

Dumbbells: 15/12.5kg

Level 1:

7:00 AMRAP

5 Devils Press

50 Single Unders

Dumbbells: 12.5/7.5kg

Big Class:

7:00 AMRAP

8 Single Arm Devils Press

35 Double Unders

Dumbbell: 22.5/15kg

Mobility

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories:

4 Sets: For Quality

10-12 Medball GHD Reverse Hypers

10-12 Ring Hamstring Curls

:20 Feet Elevated Hamstring Plank