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19/01/24 Friday Workout of the Day

Warm-Up

8:00 minutes, For Quality

10/10 Single Leg Glute Bridges

5 Barbell Jumping Squats, 20/15kg

10 Barbell Behind The Neck Strict Presses (Split Jerk Position)


Strength: Front Squat

10 minute EMOM

3 reps

Minutes 1-3: 65%

Minutes 4-6: 67%

Minutes 7-8: 70%

Minutes 9-10: 72%


Percentages are based on your 1-rep max Front Squat


Conditioning

"Bronte"

10 minute AMRAP

12/9 Calorie Row

3-4-5-6-7 etc.

Bar Muscle-Ups

Thrusters @ 60/40kg


2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)


Optional Accessories

4 Sets, For Quality

12 Romanian Deadlifts

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