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19/6/23 Monday Workout of the Day

Warm-Up


Once you have completed the above mobility work, please move into your Specific Warm-up:


2 Sets, For Quality:

90 Second Machine of Choice (Building pace)

30m Dual Kettlebell Front Rack Carry, Light Load

5/5 Single Arm Kettlebell Front Squats, Light Load


Strength

Front Squat

Every 2:30, 4 Sets

Set 1: 10 Reps @ 60%

Set 2: 10 Reps @ 60%

Set 3: 10 Reps @ 65%

Set 4: 10 Reps @ 70%


"Can't Stop"

3 Sets, Max Reps

1:00 Max Calorie Row

:30 second Rest

1:00 Max Distance Dual Kettlebell Front Rack Carry 24/16kg

:30 second Rest

1:00 Max Calorie Echo Bike

:30 second Rest

1:00 Max V-Ups

:30 second Rest


Recovery #1


Optional Accessories

3 Sets, For Quality:

60m Reverse Sled Drag, Moderate Load

45 Second Plate Hip Thrust Hold @20/15kg


Rest as needed between sets


In these accessories today, we want to work on strengthening the tendons, ligaments and stabilizing muscles and are focusing on connecting your nervous system with each muscle fiber in your body. Remember to always start on the weaker side during the single limb movements


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