19/05/25 Monday Workout of the Day

Warm-Up Flow

Body Heat + Mobility (4-6 min)

2:00 Row

— 

:20/:20 Samson Lunge Stretch

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

:30 Goblet Squat Ankle Mobility

Specific Prep (8-10 min)

2 Sets: For Quality

8 Goblet Cossack Squats

8 Up Downs

8 Scapular Pull-Ups 

8-10 Ring Rows 

–

2 Sets: For Quality 

8 Bar Kip Swings 

4-6 Jumping Pull-Ups with Controlled Eccentric

4 Burpees (Focused approach on descending fast and on the ascent leading with the hips) 

–

Then get the barbell to the rack and talk through loading for Back Squats.

Strength

Back Squat

Take 15:00 minutes to Establish

1RM Back Squat

Workout of the Day

"Back in Black"

For Time

500m Row

25 Burpees

50 Pull-Ups

25 Burpees

500m Row

Time Domain: 9-12min

Time Cap: 15min

Primary Objective: Complete the burpees in sub 2 minutes and the pull-ups in sub 3 min

Secondary Objective: Complete the workout in under 12min

Stimulus: Chipper Conditioning and Aerobic Capacity

RPE: 9/10

RX+: 

For Time

500m Row

25 Burpees to Target

50 Chest to Bar Pull-Ups

25 Burpees to Target

500m Row

Level 2:

For Time

500m Row

20 Burpees

30 Pull-Ups

20 Burpees

500m Row

Level 1:

For Time

400m Row

20 Burpees

30 Banded Strict Pull-Ups

20 Burpees

400m Row

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

3 Sets: For Quality

10 Dual Kettlebell Front Rack Step-Ups (20in Box)

20 Kettlebell Gorilla Rows

10 Reverse Nordic Curls