20/02/25 Thursday Workout of the Day

General  (6-8 minutes)

2:00 Cardio Choice

— 

2 Sets: 

10 Scapular Push-Ups

10/10 Single Leg Glute Bridges

10 Hollow Rocks

5/5 Kettlebell Windmills

1 Partial Wall Walk

2 Pike Push-Ups

Strength Primer and Get to Working Loads (8-10 minutes)

2 Sets: For Quality

10 Supine Banded Pull-Aparts

8/8 Single Leg Glute Hip Thrust Off Bench

6-8 Barbell Bench Press (Empty, Then Light Loads)

Then Get to Working Loads

Strength

Bench Press

Every 2:30 x 5 Sets

Set 1: 8 @ 65%

Set 2: 8 @ 65%

Set 3: 6 @ 70%

Set 4: 6 @ 75%

Set 5: Max Reps @ 80%

Strength Conditioning EMOM

"Cosmo"

15:00 minute EMOM

minute 1: 2 Sets x (1 Wall Walk + 2-3 Wall Facing Handstand Push-Ups)

minute 2: 10-12 Chest Supported Dual Dumbbell Rows

minute 3: :20-:30 second Hollow Hold

minute 4: 15/15m Single Arm Overhead Carry

minute 5: Rest

Choice on Loads Today

Primary Objective: Complete each working set under control within the minute. 

Secondary Objective: Consistent movements and positions throughout the workout. 

Stimulus: Functional Strength and Stability

RPE: 6/10 

Level 2:

1 Wall Walk + 1 Handstand Push-Up to 20 inches off the wall

Level 1:

Sub Box Pike Wall Walk + Handstand Push-Up

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

Optional Accessories

4 Sets: For Quality

10-12 Standing Rotational Slam Balls

4-6 Ring Dip @ 32x3 Tempo

8-10 Ring V-Outs

Rest as needed b/t sets and exercises

The tempo for the Ring Dip =  3 count lower, 2 count pause, explosive press, 3 count at support