19/12/24 Thursday Workout of the Day

Warm-Up

:30/:30 Samson Stretch

:30 Alternating Scorpion Stretch

:30 Alternating Active Pigeon Stretch

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2 Sets, For Quality

:30 second Echo Bike

20 Banded Pull Aparts

20 Bear Plank Shoulder Taps

12-16 Alternating V-Ups

10 Goblet Cossack Squat

Strength Superset

Every 2:30 x 5 Sets

12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat

8-10 Dumbbell Bench Press, For Load

"Volga-Don"

15:00 EMOM

minute 1: 15/11 Calorie Echo Bike

minute 2: 30m Farmers Carry

minute 3: 20/15 Push-Ups

minute 4: 15 Toe to Bar

minute 5: Rest

Farmers Carry Load: KB’s at (32/24kg) or DB’s at (32.5/22.5kg)

Subs: 18/13 Cal Assault , 20/16 Calorie Bike Erg

Stimulus: Midline Conditioning

RPE: 7/10

Level 1:

15:00 EMOM

minute 1: 10/7 Cal Echo

minute 2: 30m Farmers Carry

minute 3: 15/10 Elevated Push-Ups

minute 4: 10 Kipping Knee Raises

minute 5: Rest

Farmers Carry Load: KB’s at (20/12kg) or DB’s at (15/12.5kg)

Level 2:

15:00 EMOM

minute 1: 13/10 Cal Echo

minute 2: 30m Farmers Carry

minute 3: 15/10 Push-Ups

minute 4: 10 Toe to Bar

minute 5: Rest

Farmers Carry Load: KB’s at (24/16kg) or DB’s at (22.5/15kg)

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

5 Sets

8/8 Banded Pallof Rotation

3x 3 Single Leg Hops + Box Jump, Per Side

Use a challenging height for the box jump complex.