24/3/23 Friday Workout of the Day

Warm Up

Mobility Work:

2:00 minute, Thoracic Foam Roller Extensions

20/20, Side Lying Thoracic Rotations

:30/:30 Deep Lunge Ankle Mobilization

then

2 Sets, For Quality:

60 Single Unders or 40 Double Unders

8/8 SA DB Upright Row

5/5 DB Windmills

10 DB Goblet Squats

METCON (20min CAP)

"Ronan"

For Time:

100 Double Unders

50 Alternating SA DB Hang Power Snatches, 22.5/15kg

100 Double Unders

100 Wall Balls, 9/6kg / 10/9ft

100 Double Unders

50 Alternating SA DB Hang Clean and Jerks, 22.5/15kg

100 Double Unders

Recovery

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00Updog Pose

Optional Accessories

4 Sets, For Quality

8/8 Front Foot Elevated Split Squat

10 Reverse Nordics