21/08/23 Monday Workout of the Day (Week 2 test)

Warm Up: 15:00 minute Cap

3 Sets, For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

8 Inchworm Push-Ups

:10 second Ring Support Hold + :10 second Bottom of Ring Dip Hold

6 Tall Muscle Cleans

6 Front Squats

Strength Test

On a 10:00 minute clock

Front Rack Reverse Lunges

Work up to a Heavy Set of 10/10

*From the Floor

"Elizabeth"

For Time:

21-15-9

Squat Cleans 60/45kg

Ring Dips

Time Domain: 5:00-8:00 minutes

Time Cap: 12:00 minutes

Recovery / Mobility

2:00 minute Weighted Assisted Straddle Stretch

2:00 minute Saddle Pose

1:00 / 1:00 minute Pigeon Pose

1:00 minute Extended Reverse Plank Bridge

Optional Accessories

5 Sets, For Quality:

10 Lu Raises, Light Load

10 GHD Hip Extensions + 10 second Sorenson Hold

10 Behind the Neck Dumbbell Tricep Extension, heavy

Rest as needed between sets

Athletes choice on loads.

Main focus is correct form and going through the full range of motion for each movement.