25/04/25 Friday Workout of the Day

8AM CLASS ONLY ANZAC DAY

Warm-Up Flow

Body Heat, Mobility, Activation (5 min)

400m Run

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General and Specific Prep (4-6min)

2 Sets: 

200m Run

10 Front Squat

8 KB Swing

8 Bar Kip Swings 

:15 Tuck L-Hang

Specific Prep + Barbell Loading (8-10min)

2 Sets x 5 KB swing building to working loads

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2 Sets x 4-6 Pull-Ups Practice

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Go Over Front Squat, Building up starting with light loads.

ANZAC DAY

McDonald/Gallaher

PTE Galagher & LCPL McDonald were serving together with the Australian Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.

PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.

• 2 Rounds for Time

• 200 meter Run

• 16 Kettlebell Swings (24/16 kg)

• 16 Pull-Ups

• 16 Front Squats (55/35 kg)

• 200 meter Run

• 14 Kettlebell Swings (24/16 kg)

• 14 Pull-Ups

• 14 Front Squats (55/35 kg)

• 200 meter Run

• 12 Kettlebell Swings (24/16 kg)

• 12 Pull-Ups

• 12 Front Squats (55/35 kg)

Mobility

PRVN Recovery #4

: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

1:00 Updog Pose

Optional Accessories

4 Sets: For Quality

10 V-Ups

10 Russian Twist

10 Hollow Rocks

:10 Hollow Hold