20/05/24 Monday Workout of the Day

Warm-Up:

2:00 minute Echo Bike

Into..

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

2 Sets, For Quality

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

5/5 Single Leg Skater Squat

:30 second Dead-Bug Alternating Heel Taps

15/15 second Pause Bird Dog Hold

Strength Zeus Cycle Squat Session 1/6

Back Squat

Every 3:00 for 15:00 minutes

5 Back Squats @ 70%+

+ 3 Seated Box Jumps to High Box.

“Mona Lisa”

5 Rounds for Time

5 Weighted Strict Pull-Ups 10/5kg

9/7 Calorie Echo Bike

12 Wall Balls9/6kg

Time Domain: 7-11 minutes

Time Cap: 15 minutes

Rx+: 

5 Rounds for Time

5 Weighted Strict Pull-Ups 15/10kg

9/7 Calorie Echo Bike

12 Wall Balls 12/9kg

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 Childs Pose

Optional Accessories: Posterior Chain Focus

3 Sets, For Quality

10/10 Toes Elevated Dual Dumbbell Romanian Deadlift

20 Renegade Rows

30 second Dual Kettlebell Front Rack Wall Sit

Rest as needed between sets