22/09/25 Monday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30 Bootstrap Squat + Block and Twist

10 Alternating Cossack Squats (5sec Pause)

:30/:30 Active Scorpion Stretch

General Prep:

2 Sets:

:30 Jump Rope

10 Hollow Rocks

10 Arch Rocks

12 Alternating Box Step-Ups

6-8 Bar Kip Swings

3-4 Jumping Pull-Ups with Controlled Lower

Specific Squat Prep and Build

5 Empty Barbell Back Squats

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70% 

Then working weight on the bar. 

Strength

Back Squat

Every 3:00 x 4 Sets

5 Reps @ 80% of 1RM

Primer Before the Conditioning Piece

2-3 Strict Pull-Ups + 4-5 Kipping Pull-Ups

20 Double Unders

4 Dual Dumbbell Step-Ups

Conditioning

“If You Give a Mouse a Pull-Up”

16:00 EMOM

minute 1: -Big Unbroken Set of Strict Pull-Ups + AMRAP Kipping Pull-Ups

minute 2: 50 Double Unders

minute 3: - Max Dual Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 2x22.5/15kg

Box Height: 20in

Score: Total Reps (Pull-Ups + Step-Ups)

Stimulus: Gymnastics Stamina / Lower-Body Strength-Endurance

RPE: 7–8/10

Primary Objective: Accumulate high-quality strict pull-up volume before transitioning to kipping

Secondary Objective: Stay consistent across rounds while managing grip and breathing

Level 2:

16:00 EMOM

minute 1: 5/4 Strict Pull-Ups + AMRAP Kipping Pull-Ups

minute 2: 35 Double Unders

minute 3: - Max Dual Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 2x15/12.5kg

Box Height: 20in

Level 1:

16:00 EMOM

minute 1: -Unbroken Set of Banded Strict Pull-Ups + Max Ring Rows

minute 2: 60 Single Unders

minute 3: - Max Single Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 1 x 12.5/10kg

Box Height: 20in

Mobility

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories

5 Sets

:30 Renegade Rows

:30 Rest

:30 V-Ups

:30 Rest