19/1/23 Thursday Workout of the Day

Tuesday Warm-Up Flow General Prep 2 Sets: 200m Run or 1:00 Bike 10 Cossack Squats 6 Inchworm Push-Ups 10/10 Single Leg Glute Bridges 6/6   Single Arm Ring Row Specific Loading for the Single KB Front

Monday Hang Snatch (Squat) 1x5 40,45,50 1x3 55,60,65 6x1 70, 80 Hang Clean (Squat) 1x5 40,45,50 1x3 55,60,65 6x1 70, 80 Front Squat (2sec pause @bottom) 1x5 40,45,50 1x3 55,60,65 6x1 70, 80 Wednesday

Warm-Up Flow General Prep 2:00 Cardio Choice - 2 Sets, For Quality 10   PVC Pipe Pass Throughs 10/10   PVC Pipe Around the World's 8/ 8 Single KB Staggered Stance RD L 10 Goblet Squat :30  Pause Goble