27/11/23 Monday Workout of the Day

Warm-Up

8 minute EMOM, Alternating each minute:

Minute 1: 30 second Jump Rope

Minute 2: 5/5 World's Greatest Stretch

Minute 3: 7 Walking Inchworm Push-Ups

Minute 4: 10 Air Squats + 10 Alternating Step-Ups

Strength

Pause Back Squat (2sec)+ Back Squat

Every 2:30 minutes, 6 Sets, Complete the following:

Set 1: 1+3 @ 65%

Set 2: 1+2 @ 70%

Set 3: 1+1 @ 75%

Set 4: 1+3 @ 65%+

Set 5: 1+2 @ 70%+

Set 6: 1+1 @ 75%+

Conditioning

"Black Demon"

12:00 AMRAP

1-2-3-4-5-6.. Burpee Box Jumps 24/20''

2-4-6-8-10-12 Dual DB Step-Overs 24/20'', 22.5/15kg

10-20-30-40-50-60 Double Unders

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

1:00Updog Pose

Optional Accessories

4 Sets, For Quality

5 Dual KB Front Rack Cyclist Squats 3030 Tempo

10/10 Single Leg Barbell Hip Thrust

15 Weighted GHD Hip Extensions

Focus: Lower Body / Hips