22/04/24 Monday Workout of the Day

Warm-Up:

3 Rounds for Quality

200m Run

10/10m Lateral Band Walk 

15 Banded Glute Bridges

20 Alternating Bird-Dogs

30 second Wall Sit

Strength

Take 20:00 minutes to Establish a 1RM Back Squat

Conditioning

"Chironex Fleckeri"

For Time:

400m Run

40 Back Squats 60/43kg

400m Run

Time: 6:00-8:00 minutes 

Time Cap: 10:00 minutes

RX+:

Barbell Load: 85/55kg

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories 

Part A)

3 Sets x 20 Dual Dumbbell Walking Lunges, For Load

Rest 1:00 minute between sets

Part B)

6 Sets x 5 Glute Ham Raises

Rest 30 seconds between sets

Part C

3 Sets, For Quality

18/18 second Copenhagen Plank

18/18 second Star Plank

Rest as needed between sets