21/07/23 Friday Workout of the Day

Warm-Up: 10:00 minutes

2-3 Sets, For Quality

1:00 Machine Choice

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5Broad Jumps For Distance

Strength (15:00 minutes)

Every 2:30, 6 Sets

Sets 1-3: Front Squat Clusters

2.2 @ 85%+

Rest 30 seconds between clusters

Sets 4-6 Back Reverse Lunges

5/leg, Choice on Load

Rest 30 seconds per leg

"Gambino"

7 Rounds, For Time:

7 Dumbbell Bench Presses, 32/22.5

7 Burpee Chest to Bar Pull-Ups

7 Front Squats 60/45kg

Time Cap: 14 minutes

Goal: 9:00-12:00 minutes

Recovery #7

2:00 Barbell Adductor Stretch

1:00/1:00 Barbell Foam Roll Thoracic Extension

1:00/1:00 Scorpion Stretch

:30/:30 Thread the needle stretch

1:00/1:00pigeon pose

Optional Accessories

3 Sets, For Quality

8-10 Wall Facing Handstand Push-Ups or Box Pike Handstand Push-Ups

5/5 Back Rack Reverse Lunges, For Load

Load: Choice