28/04/25 Monday Workout of the Day

Warm-Up Flow

Body Heat + Mobility (4-6 min)

1:30 Cardio Choice

:20/:20 Samson Lunge Stretch 

:30 Puppy Dog Pose

:30 Alternating Active Pigeon Stretch

General Prep (4-6 min)  

2 Sets: For Quality 

8 Barbell Kang Squats 

5/5 Pistol Box Step-Downs 

:30 Dead-Bug 

:30 Bird-Dog

Specific Prep (12min)

Add Light Loads to the Barbell 

2 Sets: For Quality 

10 Deadlifts

10 Barbell Back Squats 

10 Box Jumps 

– 

Build to working loads on the barbell over the course of 8:00 minutes

Strength

Back Squat

Every 3:00 x 6 Sets

Set 1: 5 Reps @ 80%

Set 2: 5 Reps @ 80%

Set 3: 3 Reps @ 85%

Set 4: 3 Reps @ 90%

Set 5: 1 Rep @ 95%

Set 6: 1 Rep @ 95%

Workout of the Day

"District Throwdown"

For Time:

21-15-9

Deadlifts

Box Jumps

Load: 102/70kg

Box Height: 24/20in

Time Domain: 4-7min

Time Cap: 10 minStimulus: Sprint effort, power output, and fatigue resistance

RPE: 9/10

RX+: 

For Time:

21-15-9

Deadlifts

Box Jump Overs

Load: 125/84kg

Box Height: 30/24in

Level 2:

For Time:

21-15-9

Deadlifts

Box Jump Overs

Load: 84/57kg

Box Height: 24/20in

Level 1:

For Time:

21-15-9

Deadlifts

Box Step-Overs

Load: 60% of 1RM 

Box Height: 24/20in

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (GHD Hip Complex)

3 Sets: For Quality

10 Glute Ham Raises

15 GHD Hip Extensions

:30 Sorenson Hold