22/12/25 Monday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

2:00 Cardio Choice

:30 Down Dog to Up Dog + Calf Gas Pedals

:20 Extended Plank Reverse Bridge

:20/:20 Quadruped Thoracic Rotations

General Prep

2 Sets:

:30 Jump Rope (DU's, SU's, Boxer Shuffle, etc.)

:30 Cossack Squats

:30 Inchworm Push-Ups

:20 Bear Plank Shoulder Taps

:20 Deep Lunge Alternating Mountain Climbers

:20 Extended Plank Reverse Bridge

1:00 Glute Bridge Hold

Touch on Movements and Modifications

+

Get Working Weight Out for Wall Ball

Then..

25 Double Unders or 40 Single Unders

8 Air Squats

5 Push-Ups

5 Wall Balls

3 Burpees

Conditioning

"The Kingsroad"

For Time:

Every 15:00 x 2 Sets

100 Double Unders

50 Air Squats

40/32 Push-Ups

40 Wall Balls

30 Burpees

Wall Balls: 9/6kg to 10/9ft

Reverse the order on the second set

(i.e., Set 2 begins with 30 Burpees, ends with 100 Double Unders)

Score = Sum Total Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 9-13 minutes per set

Time Cap: 15 minutes per set

Stimulus: Full-body stamina with mixed-modal endurance and repeatability

RPE: 8/10

Primary Objective: Complete Set 1 in under 12 minutes to allow 3+ minutes of rest before set 2.

Secondary Objective: Maintain consistency within ±1:00 on Set 2 despite reversed order

RX+:

Every 15:00 x 2 Sets

100 Double Unders

60 Air Squats

50/40 Push-Ups

50 Wall Balls

40 Burpees to Target

Level 2:

75 Double Unders

50 Air Squats

30/24 Push-Ups

30 Wall Balls

25 Burpees

Wall Balls 9/6kg, 10/9ft

Level 1:

150 Single Unders

40 Air Squats

30/24 Elevated Push-Ups

30 Wall Balls

15 Burpees

Wall Balls 6/4kg

Mobility

PRVN Mobility #1

1:00/1:00 Tall Dragon Stretch

1:00/1:00 Scorpion Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality

4 Sets:

5/5 Dual Dumbbell Bulgarian Split Squat

30m Reverse Sled Drag