19/6/23 Monday Workout of the Day

Warm-Up

1:00/1:00 minute Banded Front Rack Stretch

:45/45 Second World's Greatest Stretch

1:00 minute Deep Squat + Thoracic Rotations

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

20Banded Pull Aparts

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

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Scorpion Stretch

1:00/1:00Pigeon Stretch

Optional Accessories

3 Sets, For Quality:

10 Goblet Cyclist Squats, Light Load

60m Reverse Sled Drag, Moderate Load

15/15 Terminal Knee Extensions

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